Thrash Session 10August2012

Today I will be home! By the time the show drops the new Selection Training Program written by a MARSOC Marine with a little bit of my touch sponsored by GoRuck will be up and running! Video’s will be close to coming out and the show will be close to airing. The store should also be close and some official get for sale, and a lot of headway will be made for the first large charity event I am setting up with Silent Warrior Scholarship Fund and FITCO. I hope I can do a lot of good things to get back.

Warm Up:
800m Run/1000m Row or 1200m bike
D.R.O.M.S
10 Walking Lunges
10 Burpee Broad Jump
10 Frankenstein Walk
10 Good Mornings
10 Pull Ups
10 Push Ups
10 Cats and Dogs
10 Hip Thrust
10 Dive Bombers

Strength Training: Snatch Balance 1X1X1X1X1X1X1
Do a good warm up then
1 @ 75%
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ NEW 1 RM – GET IT!

WOD:12 Min AMRAP
10 Pull Ups
10 Wall Balls
10 Toes To Bar
50 M Sprint

Cool Down:
400m Run/500m Row/600m Bike
Static Stretching
Roll out with Foam Roller/Lacrosse Ball
Ice your sore joints

Though I walk in the midst of trouble, you preserve my life; you stretch out your hand against the wrath of my enemies, and your right hand delivers me
PSALM 138:7

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