Helton

3 Rounds For Time: Finished in 42:16

• 800 meter Run

• 30 Dumbbell Squat Cleans (2x50/35 lb)

• 30 Burpees

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This was a really good workout. I did this at my apartment gym so my runs were on the treadmill. I quickly regretted my thought - "I'll do this workout! I haven't done dumbbell squat cleans in a while! I like those!" Lol!

My runs actually felt really good.

I was doing the squat cleans in clusters of 5, switching the leg I stepped out with for the squat. Man, I think the gym was just hot and those spike my heart rate so much... they just took me a while.

Burpees I would do 15/15 just to get my heart rate down a little bit and get ready for the next run. Grateful to honor this Hero ...

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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 survived by 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).