Warm Up: 3 Rounds- 10 Scorpions, 10 Kipping Swings, 10 Pass throughs, 10 Midline Twists

A. WOD – ‘Luce’
3 Rounds for time
1km Run
10 Muscle Ups
100 Squats

(Scale muscle ups to 10 Pullups and Dips)

 

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., 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.

B. Finisher: 5 legless rope climb ascents.

ON RAMP: Rope Climbs and Wallballs