CrossFit South Rockland

Saturday, December 28, 2019

12/28 Hero Saturday

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.

Agility Warm Up 
800m run

2 rounds of:
5m - 10m - 15m
-Forward/ backward
-*10m broad jumps*

Muscle ups

With a w/14# m/20# Vest
3 Rounds for time of:
1000m Run
10 Muscle-ups
100 Squats

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