WOD - 7/4/14

Friday

Skill:  DB Squat Clean

Strength:  Strict Press – 70% x 3, 80% x 3, 90% x 3

WOD:  Helton

3 Rounds

  • 800m Run
  • 30 DB Squat Cleans (50/35)
  • 30 Burpees

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.

Post Workout:  Mobility/Stretch

Challenge of the Week:  Max air squats in 1 minute.

*Post score to whiteboard