The Workout of the Day for June 10, 2017

WARM-UP:

2 Rounds

40 DU (80 SU)

15 Banded Good Mornings

METCON:

"Luke"

For Time:

400 meter Run

15 Clean and Jerks 155/105 

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots 20/14 

400 meter Run

45 Kettlebell Swings 53/35

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps 155/105 

400 meter Run

L3

135/95

L2

115/80

L1

95/65

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.

Aaron Kennedy