For Luce

Individual Warm-up:

Complete prior to class.

Group Warm-up:

The CrossFit Warm-up
3 rounds of 10-15 reps of:  
  1. Samson Stretch (15-30 seconds)
  2. Overhead Squat with PVC  
  3. Sit-ups  
  4. Back-extensions  
  5. Pull-ups  
  6. Dips

Announcements/MOB:

  • What's your guess for 14.4?
  • Stretch: Hamstring

Skills & Technique: (Click below for links to more info)

  • Pose Running
  • Muscle-up
  • Air Squat

Wod:

Luce
 
Wearing a 20 pound vest, three rounds of:
Run 1K
10 Muscle-ups
100 Squats
 
 
Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, MS, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. 
He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce.