Thrash Session 26August2012 + Church = Awesome

Today I will be at Grace North County listening to pastor Shawn Henessey preach the good word! Then I will be getting a pretty bomb work out in! I can’t tell you what it is just yet, let just say it’s a work out in test mode and we will see how goes it for the final approval. I got a nice little work out for you today though! So enjoy! By the way, we said good bye to Neil Armstrong yesterday! God Bless him and we pray for his family as they grieve over the loss of a great American. Thank you for your service!

Warm Up:
800m Run/1000m Row/1600m Bike
10 Lunges with a twist
10 Air Squats
10 Push Ups
10 Spidermans
10 Scorpions
10 Cat’s and Dogs
Burgener Warm Up

Weight Training: Snatch Pull and Snatch Balance 5X5X5X5X5

Snatch Pull:
5 sets of 5 Snatch Pull @ 110% of 1RM for CLEAN. Do not ride the bar down or round your back!Maintain control!

Snatch Balance:
5sets of 5 Snatch Balance @ 70% of 1RM

WOD: 5 rounds for time
10 Snatch @ 50% of 1RM
10 Back Squat at Same Weight
10 Toes To Bar
50 Double Unders

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with a foam roller/lacrosse ball
Ice Down Sore Joints

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