Complete the following for time:
Run 800 meters
150 Wall balls, 20/14
Run 800 meters
9-14-11
Complete the following for time:
Five rounds of:
15 Deadlift, 225 pounds
15 Box jumps, 24/20
15 Pull ups
9-13-11
Complete the following for time:
21-18-15-12-9-6-3
Thruster, 75/55
Sumo Deadlift High Pull, 75/55
9-12-11
For Technique/Load:
On the minute every minute for 12 minutes:
2 reps of Push Press
Rest 5 to 10 mins:
Tabata
Push ups / L Sits
9-9-11
Complete the following for time
“Helton”
Three rounds of:
Run 800 meters
30 reps, Squat Cleans, 95/65
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.
9-7-11
Complete the following for time:
10-1, 9-2, 8-3, 7-4, 6-5, 5-6, 4-7, 3-8, 2-9, 1-10
Handstand push ups
Pull ups
