Hero WOD

  • 3 Rounds For Time
  • 800 meter Run
  • 30 Dumbbell Squat Cleans (50/35 lb)
  • 30 Burpees

namesake photo
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 survivedby his mother, Jiffy Helton.

The "Helton" Hero WOD was first posted on crossfit.com as the workout of the day for Friday, September 10, 2010 (100910).
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