Saturday 05.13.17

9:15am Team WOD
Teams of 2 – split reps as desired 40 minute time cap
20, 19, 18, 17….descending ladder to 1
box jumps
deadlifts
squat cleans

F = 20/16; 75/45; 16/12
P = 24/20;115/75;20/14
C = 30/24;145/105;30/20

10:00am Hero 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 800m with 25# plate
–then–
14 rounds
5 strict pull ups
4 burpee box jumps (24/20”)
3 cleans 185/135#
—then run 800m with 25# plate

10:00am Cardio WOD
WES, sub 3 cleans = 10 air squats

About Nikki

CrossFit 1525 coach/owner
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