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  • Javier Becerra
    • May 3, 2017
    • 1 min read

WOD- 5.3.17

STRENGTH

Pendlay Row

3x10

Barbell Curls

3x15

(Pick weight)

METCON

Hero Wod

"Wes"

For Time 800 meter Run (with 25/15 lb Plate) Then: 14 Rounds of: 5 Strict Pull-Ups 4 Burpee Box Jumps (24/20 in) 3 Squat Cleans (185/135 lb) Scale if needed Then: 800 meter Run (with 25/15 lb Plate) 

This workout was originally published on the CrossFit main site as the workout of the day (WOD) for Saturday, April 15, 2017 (170415). 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

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