WOD 12.01.19

Speed/conditioning:*

Each round for time:

Head to head style, 8 rounds per athlete, 90 seconds rest between rounds:

20y bear crawl

60y shuttle sprint

*warm up calves/Achilles/ankles thoroughly

WOD:

7 rounds for quality:

14 Russian KB swings, 3/2/1.5 pood, (go heavy but pretty)

7 Elevated feet ring row

Front rack one arm KB carry, 40y

Post times to beyond the whiteboard.