SATURDAY

200 metre run

Shoulder activation (bands)

· O/T’s

· Good mornings

Air squats

Push up complex

Warm-up all movements

Hero Wod

“Helton”

U.S. Air Force

6^th Security Forces Squad.

1^st Lt. Joseph D Helton (24)

Died 08/09/2009

Baghdad, Iraq

3 Rounds For Time

· 800 Meter Run

· 30 Dumbbell Squat Cleans (RX 2@ 22½/15 Kg)

· 30 Burpees