Saturday April 27, 2019

April 26th, 2019

Specialty Classes

Family WOW – 10:00am
A fun class for the whole family!

Strength / Skillwork

None today.



For 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

Please don’t drop plates outside on concrete/asphalt.

Women: 20″ box / 135# / 15# plate.
If the weather is bad, row 1,000m instead, but don’t mark Rx since this is a benchmark 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.


Run 800m or Row 1000m
Then do 5 rounds of:
– 20 ring rows (arms perpendicular to ground) [pull-ups]
– 20 step-ups 24/20″ box [box jumps]
– 20 wall ball 14/10# @10’/8′ [20/14# @ 10/9′]
Then run 800m or row 1000m