8 Pull Ups/Ring ROws
10 DB Press
12 Ricket Step Ups

1) 20 MB Rotations
2) 20 KB Swings
3) 20 Air Squats

Cash Out
50 Jumping Lunges


For Time:
Run 800 w/25# plate
then, 14 rounds of:
5 Strict Pull Ups
4 Burpees Box Jumps
3 Cleans (185)
Run 800 w/25# plate
CFJ_HERO-nate-and-wes-korea-2013U.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.