23.3K
- 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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Clean WODs Dip/Ring Dip/Tricep Dip WODs Jerk WODs Kettlebell Swing WODs Lunge WODs Run (Running) WODs Toes-to-Bar/Knees-to-Elbows WODs Wall Ball Shot WODs Pressing WODs Squatting WODs Lunging WODs Hinging WODs Weightlifting WODs Gymnastics WODs Lower Body WODs Upper Body WODs Cardio (Monostructural) WODs Barbell WODs Gymnastic Rings WODs Kettlebell(s) WODs Medicine Ball (Wall Ball) WODs Pull-Up Bar WODs For Time WODs The Heroes WODs
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).