FallOut CrossFit – School of Elite Fitness Tri-cities, WA

From the Blog

January 9, 2015

Hero WOD “LUKE”

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.

WOD: For time,

400 m run

15 x clean and jerks

400 m run

30 x toes to bar

400 m run

45 x wall ball shots

400 m run

45 x kettle bell swings

400 m run

30 x dips

400 m run

15 x weighted lunges, same weight as C&J

400 m run

 

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