Weightlifting/Gymnastics Conditioning, Long-Duration
“Dirty Deeds”- Scaled WOD
For Time:
2 Rounds:
6 Power Snatch
6 Front Squats
6 Pull-ups
20 ft. Bear Crawl
3 Rounds:
3 Power Snatch
3 Front Squats
3 Pull-ups
20 ft. Bear Crawl
4 Rounds:
2 Power Snatch
2 Front Squats
2 Pull-ups
20 ft. Bear Crawl
After-Hour Accessory Flexibility
Spend 10’ addressing flexibility with long-duration stretches.