RHS Girls LAX warming it up!

FRIDAY 100910


Three rounds for time of:
Run 800 meters
50 pound Dumbbell squat cleans, 30 reps
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.


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  1. This doesn’t look fun…definitely a workout for the boys at lunch…all excellent runners…..will attempt this at lunch and will try not to whine about it!!!! Looking forward to ending my week with a GREAT sweat…:)

  2. What’s up with the log in process?

  3. Gonna hit this WOD up at 5 today…Gonna go ahead and say that it will be brutal. For sure need to have beers after it. Anyone doing anything tonight?

  4. Hmmmm, Fran or Helton today?

  5. Helton was BRUTAL!!! thanks Scruff and Meatball for pushing me to finish….was really determined to RX this one…took me an hour and 14 min and 39 seconds… sucked but glad to finish the week out with a HARD WOD…..out of town sunday to go watch some JETS football…..can’t wait…:) see everyone in a week…

  6. You 5pm people are just wicked, myself excluded. JT: kudos for the lifting, Fran, *and* the alt workout. You probably have a triathlon tonight to wrap up. Pebbles, Breeze: Thanks for the instructions and corrections.

  7. So good to have you in class again 🙂