I did CrossFit Hero WOD Luke today. I hadn’t done a Hero WOD since Murph, so it was 
time. Named for Marine Staff Sgt. Leon H. Lucas Jr. who died Aug. 1, 2011, in Helmand Province, Afghanistan.
The CrossFit Hero WOD is:
- 400 m run
- 15 clean and jerks 105 lb for women, 155 for men
- 400 m run
- 30 toes to bar
- 400 me run
- 45 wall balls
- 400 m run
- 45 kettlebell swings
- 400 m run
- 30 ring dips
- 400 m run
- 15 lunges at 105 lb for women, 155 for men
- 400 m run
Just under an hour for me (I still don’t have my run back after having problems since March), this was an excellent workout with relatively easy moves, except for the heavy barbell. Highly recommended, and a great way to honor those who’ve sacrificed for our freedoms.
My Journey to the CrossFit Games 
One thought on “CrossFit Hero WOD Luke”