Conditioning
Hero WOD “Wes”
For Time:
Run 800m with a 25# plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20″
3 cleans 185/125#
Then, Run 800m with a 25# plate
WOD Notes: TD = 20-30 min. You may reduce the # of strict pu to 3 each round or do 5 ring rows (make them difficult). Cleans may be power or squat. Use around 65% of power clean max.
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.
