Hero WOD:
“Helton”
Three rounds for time:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
7-4-14
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Hero WOD:
“Helton”
Three rounds for time:
Run 800 meters
30 reps, 50 pound dumbbell squat cleans
30 Burpees
© 2023 Old Colony CrossFit.
sweet mother of mercy…HELTON HELTON HELTON….happy birthday America…home of the free because of the brave…including all of the athletes that came out today to slay this WOD…not for the faint of heart….41:49 with 20# KB…..