Thrash Session 27August2012 – Mission 3 “Rapid Detonation” – Shirts

So the shirts are for sale as you can see below! I hope you like them and pick one up before they run out! Stars Earn Stripes airs tonight on NBC at 9pm Eastern time, 9pm Pacific Time and 8pm Central Time. I hope you check it out and come support the troops. Anyways here is a workout to get your ready for “Rapid Detonation”

Warm Up: 400m Run/500m Row/800m Bike
D.R.O.M.S
10 Caterpillars
10 Walking Lunges
10 Reverse Lunges with a twist
10 Overhead Squats w/PVC
10 PVC Pipe Pass Throughs
10 Whirly Birds
10 Cats and Dogs
Burgener Warm Up

Weight Training:Split Jerk 5x4X4X3X1
Set of 5 @ 70% of 1RM
Set of 4 @ 80% of 1RM
Set of 4 @ 85% of 1RM
Set of 3 @ 90% of 1RM
Set of 1 @ 95% of 1RM

WOD: 5 rounds for time
400m Run/500m Row
10 Cleans @60% of 1RM
50 meter farmers walk (45lb plates or 53lb kettle bells)
10 Pull Ups

Cool Down:
400m Run/500m Row/800m Bike
Static Stretching
Roll out with foam roller/lacrosse ball
Ice down sore joints
PROTEIN!!!!!!!!!

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