11.11.15

herowod_leonlucas416-2

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.

CrossFit FMS WOD:  Veteran’s Day

1.)  Warm-up

2 rds

  • 6 alternating samsons
  • 8 bar kips
  • 10 air squats
  • 12 walking lunge steps
  • 100m run

WOD:

Luke

For time:

  • Run 400 meters
  • 15 c&j  155/115
  • Run 400 meters
  • 30 toes-to-bars
  • Run 400 meters
  • 45 wall-ball shots
  • Run 400 meters
  • 45 kbs  53/35
  • Run 400 meters
  • 30 ring dips
  • Run 400 meters
  • 15 weighted lunges  155/115
  • Run 400 meters
  • *****Scale as needed*******
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