Wednesday, May 10th, 2017


Warm Up

400m Run
10 Air Squats
20 Pass Throughs
:30 Samson


A) Strength/Skill

Warm Up Movements



Hero Wod “Wes” (For Time)

Run 800 meters with a 25/15-lb. plate

Then, 14 rounds of:

5 Strict Pull-Ups
4 Burpee Box Jumps 24/20
3 Power Cleans 185/135

Then, run 800 meters with a 25/15-lb. plate

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.