Saturday

 

Warmup/Mobility)

Big dynamic warmup / stretch

 

WOD A) CrossFit.com Hero WOD “Luke”

 

For time:

400m Run
15 Clean and jerks 155/105lb
400m Run
30 Toes to bar
400m Run
45 Wallballs 20/14lb
400m Run

45 KB swings 24/16kg
400m Run
30 Ring dips
400m Run
15 Weighted lunges 155/105lb (back rack)
400m Run

 

 

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin.