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5 Rounds:
1 Push Press
2 Push Jerk
3 Split Jerk
Build to Heavy AF
Rest as needed 


20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to B...


March 3, 2018

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WOD- 5.3.17

May 3, 2017



Pendlay Row


Barbell Curls


(Pick weight)




Hero Wod


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