Look beyond fear and find the courage to honor one of our fallen Heroes. Today is a Hero WOD.

CrossFit MontCo – CrossFit

HERO WOD

Wes (Time)

For time with 40 min cap

Run 800 meters with a 25-lb./15-lb.* plate

Then 14 rounds of:

5 strict pull-ups

4 burpee box jumps, 24-in./20-in box

3 cleans, 185 lb./125-lb.

Then, run 800 meters with a 25-lb./15-lb.* plate

Scaling option:

Run 400 meter with a 25-lb./15-lb.* plate

Then 8 rounds of:

5 ring rows

4 burpee box jumps, 20-in./14-in.

3 cleans, 115 lb./75-lb.*

Then, run 400 meter with a 25-lb./15-lb.* plate

The distance, load, and height have been reduced to lower the volume. Prior to starting, practice running with the plate to find a “comfortable” position. During the ring rows, squeeze the stomach and low back to maintain a solid plank position. Pull the rings to the chest, keeping the elbows back. Select a position for the feet that allows all rounds to be completed in one set. A two-foot take-off and landing is preferred on the burpee box jumps. If this is not possible at the listed height, reduce it further or consider stepping up. During the cleans ensure the hip is fully extended by squeezing the glutes prior to receiving the bar with the elbows high.
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 is survived by his wife, Nicole; sons, Jaxton and Maddox; parents, Mark and Susan; brother, Max; and sister, Cara.