“Finish Strong…”

Not A Mash Up Today…

But One Last Hero WOD To Finish Off The Week… And It’s Going To Be Tough…

***Unless You’re Coming Saturday Morning… Gotta A Partner Hero WOD Planned… And We’re Back To The Normal Saturday Sweat Sesh Schedule… 8:45AM…***

To Say It’s Been A Rough Week Is A Huge Understatement!!!

Great Work All Week… But…

Come In & Finish Off The Week Strong!!!

We Gotta Get This WOD Started Fast!!! Come In… Set Up All Your Equipment But Leave Your BarBell Empty…

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ALRIGHT… HERE WE GO!!!

Strength/MetCon…

***BarBell… Rx’d: M-155lbs/F-105lbs…***

***Toes To Bar… Rx’d: M&F… MOD: Toes To Beam…***

***Wall Ball Shots… Rx’d: M-20lbs To 10Ft./F-14lbs To 8 Ft.***

***KettleBell Swings… AMERICAN… Rx’d: M-53lbs/F-35lbs…***

***Ring Dips… Rx’d: M&F… MOD: P-Bar Dips Or MedBall Push Ups Or Coaches Choice…**

?!?! Min TIME CAP!!!

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“Luke”…

For Time:

400 Meter Run

15 “Clean & Jerks” (Ground To Shoulder + Shoulder To OverHead Anyway You Want…)

400 Meter Run

30 Toes To Bar

400 Meter Run

45 Wall Ball Shots

400 Meter Run

45 KettleBell Swings

400 Meter Run

30 Ring Dips

400 Meter Run

15 BarBell Lunges (From The Front Or Back…)

400 Meter Run… TIME!!!

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.

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3…2…1…GO!!!

Mando