Helton

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.

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.

3 Rounds;

800m Run

30 DB Cleans (50/35)*

30 Burpees 

40 minute CAP 

*one head of the DB must tap the ground. Full squat must be achieved on each rep

**intermediate DB weight: (35/20)

 

Just to clear a few things up for the 50-Day Challenge, here are the nutrients that must be hit:

B1, B12, B2, B3, B5, B6, Folate

Vit A, C, E, K

Calcium, Copper, Iron, Magnesium, Manganese, Phosphorous, Potassium, Selenium, Sodium, Zinc

You DO NOT need to hit fiber, Vitamin D or Omega 3. However, I do recommend trying to hit those nutrients. If you eat clean, you should cover your daily fiber. Sunlight is the best source or vitamin D. Eat fish or take fish oil to get your Omega 3's.