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Workout Of The Day

July 19th, 2019

Saturday WOD 20-7-19

Individual or Pairs WOD

“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 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.

[COMPETITION TRAINING]
No extra training. Rest and recover

[Rowing Conditioning]

3 x 750m / 3 min easy

Row three 750 meter pieces. Row for three minutes at light pressure between each 750.

Thank You: https://www.crossfitbrisbane.com/blog/blog_index.html and https://www.concept2.com/indoor-rowers/training/wod

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