CrossFit South Rockland

Saturday, November 30, 2019

11/30 Hero Saturday

Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

A- Mash- Lats + quads
Activate- 2x face pulls 20 + 7 straddle later lunges

B- Warm Up 
2 minutes jump rope

-Net climb
-Inversion/ skin the cat/ inversion/ pike pull x3/ inversion/ SLOWLY lower
-Bucket work x5 wipers or x5 round the clocks
-3x handstand holds
-Strict TTB
-Close grip OHS

MB cleans & P-bar HSPU

20-Minute AMRAP of:
5 Parallette Handstand Push-ups
10 Toes-Through-Rings
15 Med Ball Cleans w/14# m/20#

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