#herowod #redfriday #remembereveryonedeployed

 

 

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: "Luke”

30 min Time Cap

 

For Time

400m run

15 Clean and Jerks 155/105

400m Run

30 TTB

400m Run

45 Wall Balls 20/14

400m Run

45 AKB Swings 53/35

400m Run

30 Ring Dips

400m Run

15 Front rack Lunges 155/105

400m Run

 

Add 1 second for every rep not completed. Each 400m run = 1 rep.

187 total reps

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