“Helton”
3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (50/35 lb)
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, FL, was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.
Skill/Strength
Yoke Relay
WOD
5 Rounds
1 min Cal Row
1 min Slam Balls
1 min Double Unders
1 min Cal Assault Bike
1 min Rest
WOD#1
Skinny Cindy
10 min amrap
5 pull ups
10 Push Ups
15 Air Squats
Five mins to establish 1 rep max Hang Squat Clean
WOD#2
10 min AMRAP
10 Alt KB Snatches (53/35)
10 Alt KB Lunges
10 Russian KB Swings
10 Goblet Squats
Squats
3×20 @50%
WOD
4 Rounds
2 Rope Climbs
10 Box Step Overs (35/25) (24/20)
5 man makers (35/25)
10 Box Step overs
Skill/Strength
Bench Press 3×10 @ 70%
WOD
40-30-20-10
Deadlift (135/95)
Burpees over the Bar
“Holleyman”
30 Rounds For Time
5 Wall Balls (20/14 lb)
3 Handstand Push-Ups
1 Power Clean (225/155 lb)
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August 30, 2004, when his Military vehicle hit an improvised explosive device in Khutayiah, Iraq.
WOD
3 RFT
100m Run
10 Power Cleans 135/95
200m Run
20 Toes To Bar
300m Run
30 Push Ups
400m Run
40 Air Squats
Congratulation’s to Coach Sal for receiving the Commissioner’s Invictus Award! You have displayed incredible character and perseverance with your hard work and dedication no matter the circumstance. Your resiliency has not gone unnoticed, keep up the good work!
Partner WOD-OFF
Partner WOD#1
2 min AMRAP
max wallballs 20/14
rest 1 min
1 Lap w Wall Ball
Partner WOD#2
150 Thrusters @ 95/65
150 Cal Bike
![IMG-2180[1]](http://www.crossfitpistoleros.com/wp-content/uploads/2018/10/IMG-21801-283x300.jpg)
WOD
30 min AMRAP
6 Deadlifts (75/45)
6 Hang Cleans
6 Front Squats
6 Strict Press
100m Run
