TUES 06.11.18

“LUKE”

For Time:

400 meter Run

15 Clean-and-Jerks 70kg(45kg)

400 meter Run

30 Toes-to-Bars

400 meter Run

45 Wall Ball Shots 10/9kg(6kg)

400 meter Run

45 Kettlebell Swings 24kg(16kg)

400 meter Run

30 Ring Dips

400 meter Run

15 Weighted Lunge Steps 70kg(45kg)

400 meter Run

Intermediate:

400m run

50kg(35kg)

400m run

30 Toes to bar

400m run

45 wallballs

400m run

45 kb swings 16kg(12kg)

400m run

30 Bar Dips

400m run

15 Lunges 50kg(35kg)

400m run

Beginner:

200m run

30kg(20kg)

200m run

20 Kipping Straight leg raise/ strict knee raise

200m run

30 KB Swings weight to suit

200m run

30 Banded dips/ box dips

200m run

15 lunges-no bar

200m run

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.