WOD 11.19.16

Speed:

Head to head, teams of 3-4 athletes.

7 rounds per athlete, coach counts down each round:

100m row

5 cone suicide drill

WOD:

Amrap in 15 minutes:

25 Russian swings, 2/1.5 pood 

25 sit-ups 

2 rope climbs

Post rounds to beyond the whiteboard.