New Hero WOD today - was posted Friday, but we are taking care of it today! :-)
30 dumbbell squat cleans 50lb/32.5lb (haha)
30 burpees (yayayayayay we love burpess)
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.