Westside lift:  DE Deadlifts with bands
8 sets of 2 reps at each weight:

35%-40%-45%-45% + 5 sec. hold at top of 2nd rep
50%-50% + 5 sec. hold at top of 2nd rep
55%-55%+ 5 sec. hold at top of 2nd rep

Stand-on-the-band Deadlifts

Then, CrossFit Hero WOD - "Manion"

7 rounds for time of:

  • Run 400m
  • 29 reps Back Squat - 135# M/95# W


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. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

WOD Demo with Dave Leys - video [wmv] [mov] [HD mov]

Click for information about The Travis Manion Foundation.

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Thanks for visiting from CF Verve (Denver), Jordan! Hugs to our good friends at Verve on your return home!

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Welcome to CrossFit, Jen!  Great to have you join us!