Announcements
Main – Albany CrossFit: WOD – (Be)tter
WOD Prep / Skills
1×12: Hollow Rocks or Raises (No Measure)
1×12: Superman Rocks or Raises (No Measure)
Metcon
Luke (Time)
500m Row
15 Clean and Jerk, 155/105
500m Row
30 Toes to Bar
500m Row
45 Wall Balls, 20/14
500m Row
45 Kettlebell Swings, 1.5-pood/1-pood
500m Row
30 Ring Dips
500m Row
15 Lunges, 155/105
500m Row
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.
*35 Minute Time Cap