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Saturday

July 4, 2015
Warm-up
500m row
Mobility (5 minutes)
Metcon
Helton (Time)
3 rounds:
800m run
30 Dumbbell Squat Cleans, 50#
30 Burpees
In honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009
To learn more about Helton click here
Loredo (Time)
6 rounds:
24 Squats
24 Push-ups
24 Walking lunge steps
400m run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here


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