CrossFit ATR – CrossFit
Warm-Up
200m Run
50 ft Banded Monster Walk + Lateral Steps
3 Sided Plank (1:00 per side)
50ft perfect Lunge w/ Rotation
10 Scap Pullups
10 GHD Hip Ext (2 sec hold @ top)
15 Banded Ext Rot (2 second hold at ext.)
Foam Roll (1:00 per)
Quads, T-spine, Lats
Barbell Review For WES
Wes (Time)
Run 800 meters with a 25-lb. plate
Then, 14 rounds of:
5 strict pull-ups
4 burpee box jumps, 24-in. box
3 cleans, 185 lb.
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.
To learn more about Wes click here
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