Luke and 31 Heroes on Saturday

Monday, August 1, 2016

WOD

“Luke”

Run 400 Meters

15 Clean and Jerks (155/105)

Run 400 Meters

30 Toes to Bar

Run 400 Meters

45 Wall Balls (20/14 to 10′)

Run 400 Meters

45 KBS (53/35)

Run 400 Meters

30 Ring Dips

Run 400 Meters

15 Front Rack Lunges (155/105)

Run 400 Meters

heroWOD_LeonLucas

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.

31 Heroes 2016

For those who would like to participate we will once again be doing the 31 Heroes WOD this Saturday, August 6th!  Like every WOD we do, this workout can be scaled so it is appropriate for you!  Grab a partner (they don’t have to do the same weights as you, and it’s OK if you can’t climb a rope!) and come throw down during open gym on Saturday!

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