04/06/11 - Hero Wed - "Ledesma"

A very Happy Birthday To Tiffany today, and congratulations on recently getting married!

CrossFit Games Sectional Open – Tonight @ 5:15 and 6pm.  All members are welcome to attend these classes and either perform “Ledesma” or the Sectional workout.

Today’s Recipe – Asian Grilled Skirt Steak & Charred Green Onions – Health Bent

Today’s Links –

• Dear Mark: Carob, Psyllium, Chia Seeds, and Vanilla – Mark’s Daily Apple
• Defense Against Chokes – Conditioning Research – Billy, I’m waiting for your opinion
• A New World Record Deadlift 1015lbs – Conditioning Research – Thanks for the link Brian

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.

Schedule –

• Mobility Warm Up
• WOD – 20 min AMRAP “Ledesma”
  • 5 Handstand Push Ups (Paralettes as rx’d)
  • 10 Toes Through Rings (Toes to Bar work as well)
  • 15 Medicine Ball Cleans (20#/14#)
• 3 x 25 GHD Hip Extensions
• Stretch