"THE SWEET ESCAPE"
- WARM UP
- WOD
-
POST-WOD
with an empty barbell
- 0:15 Good Mornings
- 0:15 Back Squats
- 0:15 Elbow Rotations
- 0:15 Strict Presses
- 0:15 Stiff Legged Deadlifts
- 0:15 Front Squats
- 3 Strict Presses, Pausing overhead
PART 1: Strict Press:
Build to a Heavy Single
*Score = Heaviest Load
PART 2: "The Sweet Escape”
For Time:
- 15 Unbroken Clean & Jerks
- 3,000/2,400 Meter Bike Erg
Rest 3 Minutes - 12 Unbroken Clean & Jerks
- 3,000/2,400 Meter Bike Erg
Rest 3 Minutes - 9 Unbroken Clean & Jerks
- 3,000/2,400 Meter Bike Erg
[Every Break]:
- 500/400 Meter Penalty Lap
Barbell: (61/43)
*Score = Time it takes to complete the workout
COOLDOWN
MOBILITY
1:00 Couch Stretch (each side)
AFTER CLASS
2-3 Sets:
12-20 Strict Handstand Push-ups
Rest 1 Minute Between Sets