WOD: 11.30.13

 “There’s a difference between knowing the path and walking the path.”



Three rounds of:
Run 800 meters
30 Kettlebell Squat Cleans (53/35-pounds)
30 Burpees
For Time
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.

Helton is survived by his mother, Jiffy Helton.


“Kettlebell Clean Variations” with Jeff Martone