Thrash Session 24August2012

Today is going to be a fun weekday, and the start to a sure be good weekend! Thanks for being patient as I keep on improving the site and post! Working 8-10 hours days and coming home to family is more than a full time job and one that I am super proud of! So, until I get it up and running! Enjoy these Thrash Sessions!

Warm Up:

400m Run/500m Row/ 600m 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
Burgener Warn Up

Weight Training: Snatch Balance 5X3X3X3
Sets of 5 @ 70% of 1RM
Sets of 3 @ 80% of 1RM
Sets of 3 @ 90% of 1RM
Sets of 3 @ 95% of 1RM

WOD: 15 min AMRAP
5 Thrusters
10 Pull Ups
20 Double Unders

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

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