CrossFit MontCo – CrossFit
HERO WOD
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
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.