Thrash Session 23August2012

I hope everyone did well at “300” Workout! Yesterday, my wife got baptized which is a huge step in her growth with God!

Warm Up
800m Run or 800m Row
D.R.O.M.s
2 Rounds
10 Samson Stretch (5 each leg)
10 Caterpillars
10 Cats & Dog’s
10 Spider Man’s
10 Scorpions
Burgerner Warm Up

Weight Training: Split Jerk 1X1X1X1X1X1X1X1
Set of 1 @ 70%
Set of 1 @ 75%
Set of 1 @ 80%
Set of 1 @ 85%
Set of 1 @ 90%
Set of 1 @ 95%
Set of 1 @ 100%
Set of 1 @ new max!

WOD: Every Minute on The Minute
Hang Cleans @ 65% of 1RM

Then:
Tabata Pull Ups
10X10X10X10
Toes to Bar
KB Swings (Challenging weight) 2 Pood RX Men/ 1 Pood RX Women

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

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