Join us between 7:30-10:30 am for open gym. Guests are welcome at no charge! You can work on anything you’d like, including making up a workout you missed, retesting your “baseline,” or try your hand at this hero WOD:
“Helton”
3 rounds for time of:
- 800m run
- 30 dumbbell squat cleans (50/35#)
- 30 burpees
WOD Notes: If you’ve never tried DB squat cleans, you’re in for a treat! One head of each dumbbell must touch the floor between reps. Be sure to bend with your knees to save your back! These can also be completed with kettlebells.
Hero Notes: 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. See 100910.
Schedule Notes: Coach Kehl will run Open Gym from 7:30-9:00, and Sarge from 9:00-10:30. See them with any questions!
Community Notes: Happy birthday Lombardi!
This Post Has 4 Comments
Lombardi!!!! It’s your birthday. I’m publicly giving you an IOU on your burpees, to be repaid at a later date!
Happy birthday!!
Happy birthday Lombardi!
I’ll join Erin for those burpees.
Happy birthday!!