Thrash Session 7August2012

…If you sit around waiting for opportunities to happen, you will never stop sitting.

Warm Up:
400m Run/500m Row/800m Bike
D.R.O.M.S
10 Mountain Climbers
10 Hello Dollies
10 Samson Stretch with a twist
10 Hip Thrusters
10 Cats and Dogs
10 High Knees
10 Full Body Circles
10 Push Ups

Weight Training:Squat Clean 3X3X3X3X2X1X1
Sets of 3 @ 75%
Sets of 2 @ 85%
Sets of 1 @ 95%

WOD:12 min AMRAP
10 Push Press @ 50% of 1RM
10 Toes Bar
10 KB Swings

Cool Down:
400m Run/500m Row/600m Bike
Static Stretch
Rollout with Lacrosse ball or Foam Roller
Ice Joints

“Though I walk in the midst of trouble, you preserve my life; you stretch out your hand against the wrath of my enemies, and your right hand delivers me.”
-Psalm 138:7

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