Thrash Session October 12th, 2012

Today’s Thrash Session followed a very long and not so tedious 7 mile hike in celebration of the 237th Navy Birthday! It’s been an honor serving! God Bless those who are overseas!

Workout!

Warm Up: 7 Mile Hike – JUST KDDING, but no really
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Reverse Lungs
10 Caterpillars
10 Pull Ups
10 Push Up
10 Sit Ups

Weight Training: Back Squat 10X10X10

All sets of 10 completed at 50% of 1 Rep Max, 60 seconds of rest in between

Work Out: 12 min AMRAP

5 Slam Ball
10 Deadlift
20 Sit Ups
50m Sprint

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Rollout with Foam Roller/Lacrosse Ball
Ice Down Sore Joints

POST WOD Meal
POST WOD Protein
POST WOD

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