A. Mobility

B. Warm-up
500m Row
Followed by 10 minute barbell warm-up. Moderately heavy power clean.

C. WOD

Teams of 2
For time:
Team Run 800 meters with a 25-lb. plate
Then, 14 rounds (“I go, you go” style) of:
5 strict pull-ups or 3 muscle-ups
4 burpee box jumps, 24-in. box
3 cleans, (185/125) (Rx lite 165/105)
Then, team run 800 meters with a 25-lb. plate

This is a modified version of the hero WOD “Wes”.

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U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on Jan. 8, 2014, of injuries sustained in a helicopter crash off the coast of Virginia. He was a member of Helicopter Mine Countermeasures Squadron 14 at the Naval Air Station in Norfolk, Virginia.

Van Dorn was a well-rounded and skilled athlete. According to his friends, he “prided himself on his ability to lift huge weight with the big guys and run with the smaller ones.“

Van Dorn is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.

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April 18, 2017

04.19.2017 WOD

A. Mobility B. Warm-up 500m Row Followed by 10 minute barbell warm-up. Moderately heavy power clean. C. WOD Teams of 2 For time: Team Run 800 […]