30August2012 Thrash Session

Hey everyone! Sorry for the late post! I had to be up at 0400 this morning for work and didn’t get home until 1P.M. Here is the Thrash Session for the day! Please enjoy!

Warm Up:
800m Run/1000m Row/1600m Bike
With Jump Rope
2 rounds
10 Single Unders
10 Skiers
10 High Knees(Or single leg)
10 Crosses(X Ropes)
10 Double Unders
5 Pull Ups
10 Push Ups
15 Air Squats

Burgener Warm Up

Weight Training: Deadlift 10X8X6X5X3X1
Set of 10 @ 65% of 1RM
Set of 8 @ 70% of 1RM
Set of 6 @ 75% of 1RM
Set of 5 @ 80% of 1RM
Set of 3 @ 85% of 1RM
1 @ 90% of 1RM

WOD: 2 Rounds
1 Mile Run/2000m Row/3k Bike
15 Hang Cleans @ 75% of 1RM

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

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