SATURDAY

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