Hang on the your hats! This ones gonna bite!!
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Pic: Angela Clancy

 WoD: "Fast AND Furious" 

Every 4:00 x 6 Rounds (24 Mins) Complete:

15 Kettlebell Sumo Deadlift High Pulls (32 / 24 kg)

15 V - Ups

15 Russian Kettlebell Swings (32 / 24 kg)

15 / 10 Calories Rower or Bike

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• Working against a countdown clock carries some urgency with it. This in itself pushes you to new heights with your (relative) speed & (relative) intensity. The thought too (of being counted out or left behind) is a scenario that usually scares us into moving far faster than we'd like to. Embrace that feeling today! Move as fast a you can whilst not losing your form!!
• Consider everything on the menu today as moderate weight or a moderate challenge. We expect you to be able to finish the task with ample rest time. Scale this appropriately to ensure this happens. Remember, the goal isn't to "RX" a workout. The goal is to get the recommended & desired dose response from it. Always has done, always will be!
• Get your skates on, this one should hurt a little!
• Oh, & if you get more than 2:00 rest raise the cals by 2 next round! 🙂
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post Each Rounds' SPLIT TIME to Beyond The Whiteboard

(relative) Intensity . It's whats get us results!