03 Jul Thursday, 3 July 14
Posted at 00:00h
in WODS
DELOAD WEEK
LONGEVITY 1:
“Bulletproof shoulders”
3×15 of:
– Side planks w reach and scapula retraction
– Scap pushups
– T’s (w. partner)
– W’s (w. partner)
– Side lying ext rotations
CAPACITY:
“Wizzard”
Teams of 3
30 min time cap
– run 400m (halfway down soi 14 and back)
– 150 thrusters (20/15)
– run 400m
– 150 burpee’s
– run 400m
– 100 pull ups
– run 400m
One person working at a time, alternate work load & run together