Thrash Session November 2nd, 2012

I am posting this a little bit late but the Thrash Session today was brutal! I went to Fallbrook Crossfit and spent some time thrashing with Lurong Living’s Danny Putnam. This guy is a beast! We did a hero WOD “Letandre” which was apart of the work out for the Lurong Living Paleo Challenge. Endurance WOD’s are my thing so I did alright. Anyways, give this workout a try and if you need to scale down reps or the movement do it.

Letandre

Lt. Brian Scott Letendre died May 3, 2006, while conducting combat operations against enemy forces in Al Anbar province, Iraq. He was assigned to the Marine Forces Reserve’s Inspector and Instructor Staff, 1st Battalion, 25th Marine Regiment, 4th Marine Division, Plainville, Connecticut. In honor of Lt. Letendre and his 25th Marine Regiment this 25 minute Tribute WOD is meant to be difficult and to push athletes no matter what their skill level.

Warm Up:
400m Run
D.R.O.M.S
10 Caterpillars
10 Scorpions
10 Air Squats
10 Push Ups
10 Spidermans
10 Cats and Dogs

Burgener Warm Up

Weight Training: Just get ready to thrash!

Work out: “Letandre”

25 minute AMRAP
25 Calorie Row
100 Double Unders
80 Kettle Bell Swings at 24/16 kg
100 Air Squats
60 Push Ups
100 Double Unders
40 Situps
100 Walking Lunges
20 Burpees

Cool Down:
400m Run/500m Row/1000m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse ball
Ice down sore joints

Post WOD Meal
Post WOD Protein
Post WOD Lurong Living

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