Saturday, May 7

“We must live together as brothers or perish together as fools.”
― Martin Luther King Jr.

Rebuild 8:30a

Every 6:00 x 5 Sets

5 Cyclist Front Squat 30X0 Tempo
Rest 15sec

10 Alternating Goblet Cossack Squat 21X0
Rest 15sec

5 Sets:

Wide Grip Bench Press; 41X0; 4-6 reps;
Rest 15-30sec
12 Hamstring March Steps
Rest 15-30sec
16 Alternating Dumbbell Shoulder Press @21X1
Rest 15-30sec

Community WOD

Helton

-        Can be done as 2-person teams or individually

3 rounds for time of:

Run, 800 m

30 Dumbbell Squat Cleans, 50/35 lbs

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.