For time: Run 800 meters with a 25/15-lb. plate Then, you will have 25 minutes to complete 14 rounds of: (whichever happens first, the 14 rounds completed or the 25 minutes) 5 strict pull-ups 4 burpee box jumps, 24/20-in. box 3 squat or power cleans,  185/130 lb. (if you cannot do the Rx weight, use 85% of your 1 rep max not your base!) Then, run 800 meters with a 25/15-lb. plate

Post time to the Zen

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.