Weightlifting Conditioning, MidLong Duration (Part A)
Teams of 3, divided.
AMRAP 14:
1 mile sled drag
100 dumbbell thrusters
Sled: 3×45# men, 2×45# for girls.
DBs: SC=medium, RX=2×40/2×30, RX+=2×50/2×35
(Part B)
Teams of 3, divided
AMRAP 14:
100 pistols
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.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Set up sleds; wear knee sleeves, wrist wraps, lifters as needed for pistols and thrusters.
