Sunday Hero WOD


3 Rounds for time (60' Cap)

(Wearing a 20# vest)

1K Run (Out to the driveway, 2 driveway laps, and back)

10 Muscle-ups

100 Air Squats

*Captain Ronald G. Luce ,27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, was killed in Afghanistan August 2nd, 2009 while serving as a Special Forces Alpha Team Leader, when his vehicle was struck by an enemy roadside bomb, along with two of his team members. He is survived by his wife, Kendahl D. Shoemaker-Luce, and daughter, Carrie Ella Luce, in Fayetteville, NC.


Father, thank you for the abilities you give us. For the strength and wisdom we gain training. Be with us as we work, that we may do our best. Help us to be encouraging to others. Thank you for the people that you have brought into our lives. Bless the athletes, coaches, and all those who support our training. May the results from our training be a reflection of Your Spirit in our lives. And finally Father, remind us that there is no failure, but only growth in the body, mind, and Spirit. Amen.