07.30.2022 Hero WOD Wes

Warm Up
100m run
4 each side push ups + Ts
5 inchworms
100m run
4 each side perfect stretch walk
10 barbell bent over rows- empty bar
100m run
10 muscle cleans
5 each side front rack reverse lunges


Mobility
A. child's pose with shoulder variation x 30 seconds
B. child's pose with arm lift offs x 8 each side
C. thread the needle to thoracic rotation x 8 each side
D. wall supported deadbugs x 10 each side- slowly





WOD

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.

“Wes”

Run 800 meters with a 25-lb. plate

Then, 14 rounds of:

5 strict pull-ups- sub ring rows or inverted rows from racked barbell

4 burpee box jumps, 24/20"

3 power cleans, 185/125 155/105 115/80 95/65

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