Thrash Session 8August2012

“He who dares, wins” ..

Warm Up:
800m Run/1000m Row/1200m Bike
D.R.O.M.S
10 Jumping Jacks
10 Zero Count Burpees
10 Push Ups
10 Sit Ups
10 Pull Ups
10 Samson Stretch
10 PVC Pass Through
10 Overhead Squats
10 Whirly Birds
Burgener Warm Up

Weight Training: Deadlift 5X5X5X3X1
1st set of 5 @ 75%
2nd set of 5 @ 80%
3rd set of 5 @ 85%
3 @ 90%
1 @ 95%

WOD: 3 rounds
1000m Row
20 Box Jumps
10 Ring Dips

Prescribed is 95lbs Thrusters men/ 65lb Thrusters women. Scale as needed! Once again this is hasty programming to supplement the time I am in the field.

Cool Down
400m Run/500m Row/600m Bike
Static Stretching
Roll out with Foam Roller or Lacrosse Ball
Ice down sore 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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