Weightlifting Conditioning, MidLong Duration (Part A)
Teams of 3, divided.
1 mile sled drag
100 dumbbell thrusters
Sled: 3x45# men, 2x45# for girls.
DBs: SC=medium, RX=2x40/2x30, RX+=2x50/2x35
Teams of 3, divided
100 parallette hops
Parallette: RX/RX+= standing.
Pistols: SC=assisted, RX or RX+=unassisted
After-Hour Accessory Accuracy/Flexibility Exercise
Accuracy: Play a throwing game with a lacrosse ball. Spend 10’ addressing flexibility with long-duration stretches.
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Set up sleds; wear knee sleeves, wrist wraps, lifters as needed for pistols and thrusters.