Weightlifting/Gymnastics Conditioning, Long-Duration
For time, in teams of 2:
50 sumo deadlift high pulls
20 synchro bar-facing burpees
50 power snatches
20 synchro bar-facing burpees
50 overhead squats
20 synchro tire-facing burpees
50 tire flips
20 synchro tire-facing burpees
Load: SC=medium-heavy load, RX=115/75, RX+=135/95
After-Hour Accessory Cardiovascular/Flexibility Exercise
Run for 800-1600 meters at a 65-75% effort pace.
Spend 10’ addressing flexibility with long-duration stretches.
After
Accessory exercise, record workout results in Sugar WOD, clean/return equipment.
Before
Get an Empty bar for warm up, wrist wraps, lifting shoes PRN.
