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.
“Helton”
Three rounds for time of:
Run 800 meters
50 pound Dumbbell Squat Cleans, 30 reps -15lbs
30 Burpees
43 minutes – 12 burpees
WOD
5 Rounds
200M R0w
5 Hang Squat Cleans – 55#
10 Burpees
2 Minute Rest
21:23
4 Rounds
Round the Block Run
90 Seconds Hang Squat Clean (1 armed 20lbs)
3 Minutes Rest
39 reps
5 rounds for time:
1 Clean, 90% of 1RM 65lbs
3 Handstand Push-up negatives
5 Box Jump, 36/28in 28in
7 Strict Pull-up 2 black bands
12:40
I didn’t think the weight i used for the Clean was enough, until i woke up Saturday.
I can do a pullup completely unassisted, chin over the bar! I did it three times. (not in a row, but still…) Man it feels good to look over that bar!
WOD
4 Rounds for time
9 Box Jump, 30/24 in 20
6 Squat Clean, 135/95 lbs 65/55
3 HSPU pike
9:14
PCF
