Thrash Session 9August2012

I’m coming home, I’m coming home, tell the world that I’m coming home! I’ll be back tomorrow and everything will improve! Get ready for more detailed programming, a NEW program, videos a few weeks away and the show coming out in 3 day! So excited.

Warm Up:
800M Run/Row
D.R.O.M.S
10 Samson Stretches
10 Scorpion
10 Supermans
10 Spidermans
10 Pull Ups
10 Sit-ups
Burgener Warm Up

Weight Training: Split Jerk 6X3X2X2X1
Set of 6 @70%
Set of 3 @75%
Set of 2 @90%
Set of 2 @95%
Set of 1 @100%

WOD:1 round
10 Knees to Elbow
10 Box Jumps
10 Hand Release Push Ups
20 Knees to Elbow
20 Box Jumps
20 Hand Release Push Ups
30 Knees to Elbow
30 Box Jumps
30 Hand Release Push Ups
20 Knees to Elbow
20 Box Jumps
20 Hand Release Push Ups
10 Knees to Elbow
10 Box Humps
10 Hand Release Push Ups

Cool Down:
400m Run/500m Row/600m Bike
Static Stretching
Rollout with a foam roller or lacrosse ball
Ice yourself down!

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