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HERO WOD FRIDAY SINCE 2010!

“Helton”
3 Rounds: 800m Run
30 DB Squat Cleans 30 Burpees @50/35

THEN

Accessory Cash Out:

4 X 8 Each Heavy DB Curls

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 survivedby his mother, Jiffy Helton.

The “Helton” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, September 10, 2010 (100910).