(Long Metcon)

Warm-up: 10 Min

Workout: 50 Min
For Time
400 meter Row
15 Clean-and-Jerks (155/105)
400 Meter Row
30 Toes-to-Bars
400 Meter Row
45 Wall Ball Shots (20/14 @10')
400 Meter Row
45 Kettlebell Swings (24/16)
400 Meter Row
30 Ring Dips
400 Meter Row
15 Weighted Lunge Steps (155/105 lb)
400 Meter Row

40 Min Cap

DBs, Light Ball. Knee Raises, Leg assisted Dips

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.

The "Luke" Hero WOD was first posted on crossfit.com as the workout of the day for Monday, December 29, 2014 (141229).