Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees
We will be scaling this down for most of our members, 30lb or 25lb DBs for men and 20lb or 15lb DBs for women.
U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.
RESULTS:
2 comments:
Great Hero WOD, RIP Helton thank you for your honorable service, Never forget 9/11!
31:42
ran 1100m (1x round block)
30 reps squat cleans with 65 # bar
30 burpees
25 minutes for Tim Weitzel from home (second version).
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