“Luke”
CrossFit Hero WOD
- For Time
- 400 meter Run
- 15 Clean-and-Jerks (155/105 lb)
- 400 meter Run
- 30 Toes-to-Bars
- 400 meter Run
- 45 Wall Ball Shots (20/14 lb)
- 400 meter Run
- 45 Kettlebell Swings (1.5/1 pood)
- 400 meter Run
- 30 Ring Dips
- 400 meter Run
- 15 Weighted Lunge Steps (155/105 lb)
- 400 meter Run
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About the wod
Background: 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.
The “Luke” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Monday, December 29, 2014 (141229).