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.
Warm-up
Coaches Choice
MetCon
RX
Team "Wes"
In Teams of two, For Time:
800m Run with 25/15lb plate (together)
-then-
28 Rounds: (alternate full rounds)
5 Strict Pull-ups
4 Burpee Box Jumps, 24/20"
3 Cleans, 185/125lbs
-then-
800m Run with 25/15lb plate (together)
SCALED
In Teams of two, For Time:
800m Run (together)
-then-
28 Rounds: (alternate full rounds)
5 Pull-ups
4 Burpee Box Step-ups, 24/20"
3 Cleans, 135/95lbs
-then-
800m Run (together)
LITE
In Teams of two, For Time:
400m Run (together)
-then-
14 Rounds: (alternate full rounds)
10 Ring Rows
8 Burpees
6 KB Swings
-then-
400m Run (together)
OPEN GYM
Warm-up/Primer
AMRAP 3 Minutes:
150/100m Row
4 Power Cleans (add load)
6 Bar Facing Burpees
Strength
Power Snatch 6×2, AHAP
MetCon
RX
AMRAP 6 Minutes:
200m Run
15 Hang Power Cleans, 115/75lbs
SCALED
AMRAP 6 Minutes:
200m Run
15 Hang Power Cleans, 95/65lbs
Side Work (optional)
For Time:
100m Row
Rest 1min.
200m Row
Rest 1min.
300m Row
Rest 1min.
400m Row
Rest 1min.
500m Row