Warm up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: Luke
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
In honor of Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan
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Stimulus/Focus: A Hero WOD for Memorial Day! We haven’t programmed this one before . . . have fun with it! Aim for 30-35 minutes.
Cool Down: Athlete’s Choice-Happy Memorial Day!