*For each workout there will always be a “Time Saver” version and the full version, along with Elite, Advanced, Rx and scaled options for each

Hero WOD “Helton”:

1) Full Version:

3 RFT:

800m Run (Elite carry one DB, Advanced carry one DB, Rx/Scaled as is)

30 x Double DB Squat Cleans (Elite 70/50, Advanced 60/45, Rx 50/35, Scaled 35/20 or less)

30 x Burpees (Elite Burpee DB Deadlift, Advanced Burpee over DBs, Rx/Scaled as is)

2) Time Saver Version

5 RFT:

200m Run (same levels as above)

10 x DB Squat Cleans (same levels as above)

10 x Burpees (same levels as above)

Story behind the name (#neverforget): 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 survivedby his mother, Jiffy Helton.