4 minutes - air dyne 50 calories
3 minutes - rower 50 calories
2 minutes air dyne - 25 calories
1 minute rower - 25 calories
***EVERYONE YOU MISS IS A 400M RUN
Ready
6 minutes EMOM
Odd minute - 30 second squat hold bar on back
Even minute - 15 thrusters 20/15kg
Front Squat
Find your max
***all newer members are finding their
Strict Press max today
Metcon
"Wes"
800m run with plate 10kg
then
14x
5 strict pull ups
4 burpee box jumps 24in
3 cleans 85/65kg
800m run with plate 10kg
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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