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Monday
Warm Up: 2 rounds 200m run 10 airsquats 10 push ups Group Warm Up: Burgener Warm Up 3 sets 3 overhead squats 3 pressing snatch balances 3 heaving snatch balances 3 snatch balances Skill: Dumbbell/kettlebell squat cleans WOD: "Helton" Three rounds for time of: 800m run 50 pound Dumbbell squat cleans, 30 reps 30 burpees 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.
Ginger
10/4/2010 07:58:45 am
Whew tough WOD!
benjamin dominach
10/5/2010 11:29:18 am
so we start monday oct 11th? Comments are closed.
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