Warm Up: 1Rd of:

30sec. Deep wall sits

5-Inch worms

10-Air Squats

10-Walking Lunges


Three rounds for time of:
Run 800m
30 – 50 pound Dumbbell squat cleans **** We will substitute Barbells for this WOD 95/65lbs due to limited quantity of Dumbbells.
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.

HQ LINK http://www.crossfit.com/mt-archive2/007123.html