Wednesday 12/2/15 - "Helton"

MAIN WOD

M:1 "Helton"

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.

3 Rounds: Run 800 meters 30 DB Squat Cleans 30 Burpees

FITNESS WOD

F:1 4 Rounds For Time:

Run 400m

10 Strict Pull ups or Ring Rows

10 Dips

F:2 Cashout: 50 Hollow Rocks OR Accumulate 2:00 Plank