“Luce” Hero WOD at Wodapalooza

Wodapalooza 2020 kicked off a little differently this year. We were honored to bring Rucking to the competition for the first time, in the form of Hero WOD “Luce”, honoring former Green Beret Captain Ronald G. Luce. The Elite CrossFit athletes strapped on Speed Ruckers & 20LB Ruck Plates to complete the first workout of the event.

Capt. Ronald G. Luce was a fallen Green Beret who in 2009 left behind a wife and a daughter when he was killed in action while deployed to Afghanistan in support of Operation Enduring Freedom. This Hero WOD, and all Hero WOD’s are a great way to honor their sacrifice with 110% effort. If it’s hard, that’s the point.

Hero WOD “Luce”

Wearing a 20 pound ruck, three rounds for time of:

1K Run
10 Muscle-ups
100 Squats

If you don’t have rings, substitute Muscle-Ups with 10 Push-Ups & 10 Tricep Dips.

This workout was taken on by some of the fittest athletes on the planet. The time to beat is 21:54.91 for the men from Patrick Vellner and 21:49.74 for the women from Tia-Clair Toomey.

All it takes is all you got.

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