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6
May

Sunday 050717

Albany CrossFit – Albany CrossFit: WOD – (Be)tter

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Workout of the Day

* 35 Minute Time Cap

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.

Metcon (Time)

800m Run with a 25/15 lbs. Plate

Then,

14 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20)

3 Cleans (185/125)

Then,

800m Run with a 25/15 lbs. Plate

[Scale 1]:

600m Run with a 25/15 lbs. Plate

Then,

10 Rounds of:

5 Strict Pull-Ups

4 Burpee Box Jumps (24/20)

3 Cleans (155/105)

Then,

600m Run with a 25/15 lbs. Plate

[Scale 2]:

400m Run with a 25/15 lbs. Plate

Then,

8 Rounds of:

5 Ring Rows

4 Burpee Box Jumps (20/12)

3 Cleans (115/75)

Then,

400m Run with a 25/15 lbs. Plate

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