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Hero Workout "Luce"



Hero Workout | "Luce"

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.

"Luce"

3 Rounds for time of:

1000 meter Run
10 Muscle-ups
100 Air Squats



Progressions for "Luce":

Life:
3 rounds for time of:
400 or 600 meter Run
10 or 15 Rings Rows with 3 second hold at RR1 and 3 second hold at RR2
30 or 50 Air Squats

Fitness 1:
3 rounds for time of:
600 or 800 meter Run
20 Jumping Chest-to-Bar Pull-ups and 20 Push-ups
100 Air Squats 

Fitness 2:
3 rounds for time of:
600 or 800 meter Run
20 Chest-to-Bar Pull-ups and 20 Ring Dips
100 Air Squats 

Performance:
3 rounds for time of:
1000 meter Run
10 Muscle-ups
100 Air Squats

*5:00, 2:00, and 3:00 rolling caps
(5:00, 7:00, 10:00, 15:00, 17:00, 20:00, 25:00, 27:00, 30:00)
for each movement in each round.



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