Friday, April 28, 2017

Strength:  3 x 12 Hip Extensions (add weight to last week)

HERO WOD: 
“Wes”

For Time:
Run 800 w/ 25# plate;

Then 14 Rounds of 
5 strict pull-ups
4 burpee box jumps
3 cleans

Then Run 800 w 25# plate

24/20
185/135

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.