WARMUP: mosey and warm up our legs
THE THANG: I stumbled upon the Manion WOD online and it sounded like something I could easily adapt to a BD at the Rock.

First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq.

Run 400m (1 lap), 29 squats. X7 rounds

MARY: Mosey back to flag. Stop on the way for 15 HRM, next stop 15 HRM and 15 squats, at the flag 15 HRM, squats and AL prom dates.

2 min of box cutters
ANNOUNCEMENTS:
COT: Always