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10rds For time:
row sub 1:30 / 1:50 pace as long as possible
rest 1 min
Bench Press 7 x 1
15-ft. rope climb, 30 ascent
if you do not have rope climbs, you can make this a 15min amrap of attempts high as possible
Hero WOD "Wes"
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24/20-in. box
3 squat cleans, 185 / 125lb.
Then, run 800 meters with a 25-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.Read more...
5 Jerk complex of 2 push press + 1 push jerk
10 rounds of:
200m sprint as fast as possible
Rest 1 minute
record each sprint, goal is to maintain + or - 2sec every rd of first run so get good and warmed upRead more...