Tuesday – 021114

(Saturday Team WOD in epic Overdrive fashion!)

Welcome back everyone from the 2nd annual Family Day long weekend! As promised, we will be programming a doozy of a week so get ready to work hard and get back on the fitness train!

*Reminder that our box goal is to get 50 athletes registered for the Open this year! To encourage everyone’s participation, we will be organizing an in-house team competition for the Open. Stay tuned for the details!!

Skills Practice : Cleans
Coach to review both power and squat finish positions
SWOD : None

Today’s WOD is a memorial Hero WOD in dedication to Lt. J.Wesley Van Dorn. He is the brother-in-law of fellow coach Dan Fontaine of CF Van. He died recently during a training mission off the coast of Virginia beach on January 8th. He was a helicopter pilot in the US Navy. February 10th would have been his 30th birthday. He is survived by his wife Nicole, and their two sons Jaxton(4) and Maddox(1).

CWOD : “Wes”
For time:
800 m weighted run BUY-IN(25/20 lbs – use any weight or object)
Then, 14 rounds of
5 Pull-Ups
4 Burpee Box Jumps(24″)
3 Cleans(185/135)
800 m weighted run CASH-OUT(25/20 lbs)
*40 min cap, coaches to scale loads accordingly

BC version :
Use DBL KB Cleans(24/16s), no weight for run