Friday - 10SEP2010

"Helton"

Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
30 Burpees

Enlarge image

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.

women 35#

Advanced:
Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 20 reps
20 Burpees

Women - 35

-or-

Three rounds for time of:
Run 800 meters
40 pound Dumbbell squat cleans, 30 reps
30 Burpees

Women - 30

Intermediate:
Three rounds for time of:
Run 800 meters
35 pound Dumbbell squat cleans, 20 reps
20 Burpees

Women - 20

Beginners:
Three rounds for time of:
Run 400 meters
5-15 pound Dumbbell squat cleans, 15 reps
15 Burpees