Thrash Session 1August2012

I apologize for being gone! Only 9 more days!

Warm Up:

400m Run/500m Row/ 600m Aerodyne or Watt Bike
D.R.O.M.S
10 Samson Stretch (5 each leg)
10 Burpee Broad jump
10 Pull Ups
10 Push Ups
10 Good Mornings
10 Overhead Squats
10 Cats and Dogs
10 Hip Thrusters
10 Pass Throughs
Burgenr Warn Up

Weight Training: Snatch Balance 3X3X3X3X3X3
First two sets @ 70%, Third and Fourth Set @ 80% , 5th and 6th Set at 90% of 1RM
Or Speed/Endurance Training
Dot Drill
100 M Sprints X 10

WOD:
7 Rounds for Time
20 Double Unders
10 KettleBell Swings
10 Sumo DeadLift High Pulls
10 Burpees

Cool Down:
400m Run
Static Stretching
Roll out with a foam roller and lacrosse ball
Ice down your sore joints

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