Crossfit WOD:
Front squat 10-10-7-7-5 (95-115-125-135-155)
"Helton":
3 rounds in 37:58
800m run
30 dumbbell squat cleans (30#)
30 burpees
Bad nights sleeps, really tired this morning = super tough workout
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 survived by his mother, Jiffy Helton.
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