Warm Up
2 rounds200m run or 1:00 jumping rope or jumping jacks10 goblet squats- slow to fast tempo
5/side KB RDLs- slow to fast
5/side hip hurdles
10 each direction leg swings- forward/backward and lateral

Mobility
hip wind up stretch https://www.instagram.com/p/B_xA0ATDR72/

 "Helton"                         

3 Rounds For Time
800 meter Run
30 Dumbbell Squat Cleans (2x50/35 lb)
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, 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.

The "Helton" Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Friday, September 10, 2010 (100910).