Tuesday 1.06.15

Buy In: Run 400 meters, then 5 reps each movement. Use a lighter than WOD weight.

Prepare your stations and your body and plan your approach and get to it. Lots of work to do here.

copied and pasted from CrossFit.com:

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps  (105# for women)
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps (35# women)
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps (105# women) scale this as needed
Run 400 meters

Post time to comments.

herowod_leonlucas416-2.jpeg

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.

Mike Alley