Category: WOD

Ledesma

Complete as many rounds as possible in 20 mins of:
5 Parallete Handstand Push-ups
10 Toes Through Rings
15 Medicine Ball Cleans (20/14)

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. ~ www.crossfit.com

8 RFT: Sumo Deadlift High-pulls and Push-ups

8 rounds for time of:
10 Sumo Deadlift High-pulls (95/65)
12 Hand Release Push-ups

Chipper: Squat and Box Jump Medley

For time:
30 Thrusters (75/55)
30 Box Step-ups (24″/20″)
20 Front Squats (95/65)
20 Box Jumps
10 Squat Cleans (135/95)
10 Box Jump Overs

Chipper: Row Cal, Sit-ups, KB Swings, T2B, Double Devil Press and BMU

For time:
60/48 Row Calories
50 AbMat Sit-ups
40 Kettlebell Swings (70/53)
30 Toes-to-bars
20 Double Dumbbell Devil Press, pick load
10 Bar Muscle-ups

FT: Rounds Of Cindy and DT

For time:
3 Rounds Of Cindy
1 Round Of DT
2 Rounds Of Cindy
1 Round Of DT
1 Round Of Cindy
1 Round Of DT

Alt EMOM 16 mins: Wall Balls and Burpees

Every 1 min for 16 mins, alternating between:
10 Wall Balls (20/14)
10 Burpees

AMRAP 15 mins: Overhead Squats, Single DB Hang Clean & Jerks and Toes-to-bars

Complete as many rounds as possible in 15 mins of:
25 Overhead Squats (75/55)
20 Single Dumbbell Hang Clean & Jerks (50/35)
15 Toes-to-bars

Chipper: Wall Balls, Sit-ups, Box Jumps, DU, and Walking Lunges

For time:
50 Wall Balls (20/14)
50 AbMat Sit-ups
50 Box Jumps (24″/20″)
50 Double Unders
50 Walking Lunges