*Friday schedule is wod and basics at 10am, noon, 430pm, and 530pm. Strength at 11am and 530pm*
Work Out of the Day“Luke” For time:400m run15 clean and jerks, 155/105lb400m run30 toes-to-bars400m run45 wall-ball shots, 20/14lb400m run45 kettlebell swings, 53/35lb400m run30 ring dips400m run15 weighted lunges, 155/105lb400m runPost time to beyond the whiteboard.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.BasicsFor time:400m run15 toes to bar400m run30 ball slams, 30/20lb400m run45 wall-ball shots, 20/14lb400m run45 kettlebell swings, 53/35lb400m run30 pushups400m run15 burpee box jumps, 20″400m runPost time to beyond the whiteboard.