7-17
Strength: Power clean + front squat + push jerk x 6 sets at 80% WOD: 4 rds 21 sit-ups 15 lateral bar hops 9 hang squat clean 115/75
Read moreStrength: Heavy Thrusters 2-2-2-2 Partner wod 400 m run together 50 toes to bar (alternate every 5 reps) 400 m run together 75 ground to overhead 95/66 (alternate every 5 reps) 400 m run together 100 wallballs (alternate every 5 reps)
Read more“Helton” 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...
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