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.
CF PARTNER WORKOUT
Warm-up
Coaches Choice
MetCon
RX
Team "Wes"
In Teams of two, For Time:
800m Run with 25/15lb plate (together)
-then-
28 Rounds: (alternate full rounds)
5 Strict Pull-ups
4 Burpee Box Jumps, 24/20"
3 Cleans, 185/125lbs
-then-
800m Run with 25/15lb plate (together)
SCALED
In Teams of two, For Time:
800m Run (together)
-then-
28 Rounds: (alternate full rounds)
5 Pull-ups
4 Burpee Box Step-ups, 24/20"
3 Cleans, 135/95lbs
-then-
800m Run (together)
OPEN GYM WOD
Warm-up:
4/3k on Assault Bike
-then-
Steady Through
10 Handstand Push-Ups
10 Toes to Bar
10 Dumbbell Step Overs
5 Overhead Lunge Steps per side
Metcon:
For Time:
50 Handstand Push Ups
50 Toes to Bar
50 Calories on Assault Bike
50 Dumbbell Box Step Overs
50′ R-Arm Dumbbell Overhead Lunge
50′ L-Arm Dumbbell Overhead Lunge
M 70-lb. dumbbells, 24-in. box, 17-min. time cap
F 50-lb. dumbbells, 20-in. box, 22-min. time cap
Scale as needed.