Thrash Session October 30th, 2012

Thrash Session today will be quick and to the point! My prayers go to out to everyone on the East coast to everyone who is facing Sandy. I hope that the storm will die down quickly and those who have lost will receive all the help they need quickly.

Dog!

Warm Up:800m Run/1000m Row/1600m Bike
D.R.O.M.S
3 rounds
5 Pull Ups
10 Push Ups
15 Air Squats
20 Sit Ups

1 Rounds
Caterpillars
Cats and Dogs
Scorpions

Burgener Warm Up

Weight Training: Push Press 5X5X5X4X4X3
Sets of 5 @ 70% of 1RM
Sets of 4 @ 75% of 1RM
Set of 3 @ 80% of 1RM

Work Out:15 Min AMRAP
10 Push Ups
10 Medicine Ball Cleans
10 Wall Balls

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

Post WOD Meal
Post WOD Protein
Nightly dose of Lurong Living

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