The WOD - FRI, 17MAY13

HERO FRIDAY

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, AZ, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, AZ.

He is survived by his wife Sherry and sons Luciano and Elijo.

Warmup:



The Standard Warm-up used at Catalyst Athletics is a series of Dynamic Stretching Drills that combined with the a modified version of the CrossFit Warm-up is an effective method for training prepartion.







The "official" CrossFit Warm-up is in the
April 2003 CrossFit Journal .


1-2 rounds of 10-15 reps of:

• Squat or Overhead Squat
  
• AbMat or GHD Sit-up
  
• Back-extension
  
• Pull-up
  
• Ring Dip or HSPU
  

*Note that for a workout that's dip or pullup-centric, you might want to do something else in the warmup. Followed By: Lift: Burgener Warmup...view the Warm-Up[wmv.]. Perform 3 reps per station of this sequence, and always in this order:

• Down and up
  
• Elbows high and outside
  
• Muscle snatch
  
• Snatch land
  
• Snatch drop
  
• Hang power snatch
  

Followed by: "LEDESMA" AMRAP in 20 Min:

Rx ■Parallette handstand push-ups, 5 reps ■Toes through rings, 10 reps ■Medicine ball cleans, 20/16# 15 reps Scaled ■Handstand push-ups, 5 reps ■Toes to Bar, 10 reps ■Medicine ball cleans, 16/12# 15 reps Novice ■Elevated push-ups, 5 reps ■Knees to Elbow, 10 reps ■Medicine ball cleans, 12/10# 15 reps

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