WOD Sat Nov 21

Work

“War Hammer”

For Time:

2400m Echo / 1000m Row / 2000m Erg
21 Burpee Box Jump Overs @ 24/20
2400m Echo / 1000m Row / 2000m Erg
21 Power Clean + Jerks @ 155/105
2400m Echo / 1000m Row / 2000m Erg
21 Burpee Box Jump Overs @ 24/20
2400m Echo / 1000m Row / 2000m Erg

30 Minute Cap

Each bike/row component should not take longer than 4.5 minutes; if you are unable to maintain a 55RPM 2:15 split then please reduce to 2000/800/1600

Home Gym

4 minutes on any machine / 21 reverse burpee into front burpee
21 Power clean + press at moderate weight
4 minutes on any machine / 21 reverse burpee into front burpee
21 squat + box jump or alternating lunges
4 minutes on any machine / 21 reverse burpee into front burpee