Hero WOD

Hangin’ with Helton

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.

Three rounds for time of:

Run 800 meters

30 Dumbbell hang squat cleans 50/35 lbs

30 Burpees

Advanced Athletes wear weight vest.