Tuesday 151110

1st LT  Joseph Helton

1st LT Joseph 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, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survivedby his mother, Jiffy Helton.

Dress appropriately there is snow in the mountains…..Yahoooo!

Dynamic Warm-Up – Mobility
Prepare for..

WOD: “HELTON”
3 Rounds for time of:
800m Run
30 DB Squat cleans 50/30 45/25 40/20 35/15
30 Burpees

*Scale weight and movements as needed in progression . Ask your coach for help.

Cool Down

Competitors or athletes wanting to improve your Fitness level:
On Every 2 Minutes  X 7
3 x Back squat @ 65% climbing.
Then
3 Rds of:
1 T2Bar + Strict Pullup + 1 C2Bar + 1 Bar Muscle up or progression
20 Cal Assault bike “under 1 minute. Stop at 1 minute.
Rest 2 minutes repeat. 

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