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.
