Saturday, October 2, 2010


3 rounds for time of:
800 meter Run
30 DB Squat Cleans (35)
30 Burpees

Rx is 45# DBs - Legs were smoked from yesterday's Squat Snatches

Hero WODs are done in memory of America's Finest...

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.

1 comment:

Kraxpelax said...

The Moon
on a cat


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- Peter Ingestad, Sweden