[-] WOD 011509: Its Friday and its time to be a Hero, or at least - TopicsExpress

[-] WOD 011509: Its Friday and its time to be a Hero, or at least do a workout in honor of one. 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. There will be an option to row since we are currently living in the Arctic Circle. As usual, we will scale this workout for everyone. We are thinking about doing an 80s Prom night at the box, there is a post on our Facebook page, go chime in and let us know if you are interested. Think big hair and mullets! Luke For time: Run 400 meters 155-lb. clean and jerks, 15 reps Run 400 meters 30 toes-to-bars Run 400 meters 45 wall-ball shots, 20-lb. ball Run 400 meters 1.5-pood kettlebell swings, 45 reps Run 400 meters 30 ring dips Run 400 meters 155-lb. weighted lunges, 15 steps Run 400 meters

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