Mirosław “Miron” Łucki, 38, died Aug. 23, 2013, in Ghazni Province, Afghanistan, from fatal wounds inflicted by an improvised explosive device. Łucki was a Warrant Officer at the time of his death, and was posthumously promoted to Sergeant Major of the Army. Łucki began his service in the Polish Army in 1997.
Łucki enjoyed cross-country running and the intensity of CrossFit workouts.
When it came to fitness his motto was “100 percent or it’s not worth the hassle.”
Łucki is survived by his wife and son.
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Dynamic Warm-Up – Mobility
Prepare to for..
WOD: “Miron (Mirosław Łucki)″
5 Rounds for time of:
23 Back squats, ¾ body weight
13 Deadlifts, 1 ½ body weight
* Scale weight, reps and movement accordingly to maintain good mechanics through Hero WOD. Work progression of movement as needed. Ask your coach for help.
ABOVE AND BEYOND
Pause Front Squat
Keep it Light
Speed out of the bottom.
50 Thrusters 45/35lbs
Row hard enough to get a good score, but not so hard that you cant fly through the other two movements.
10×3 Strict Ring Dips
Add weight and work up each set if possible but keep a good hollow
body and reps fast.
These should be very controlled and perfect. Focus on ensuring you
truly find the end ranges of motion at the top and bottom