Montclair 8/22/16

GUERRILLA CROSSFIT

Strength Training
Every minute on the minute for 10 minutes
Power clean 3-5 reps

Fitness Workout of the Day
5 Rounds
15 Thrusters 75#/55#
30 Double unders or 90 singles jump rope

Performance Workout of the Day
5 Rounds
5 Squat clean/Thrusters 135#/90#
30 Double unders

Post results to Wodify

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Guerrilla HIIT (High Intensity Interval Training)

Warm-up
2 Minutes tabata push-ups
2 Minutes tabata kettlebell swings
2 Minutes tabata squats

Workout
7 Rounds
60 Seconds jump rope
30 Seconds dumbbell press
30 Seconds kettlebell sumo Deadlift high pull
30 Seconds lunges w/kettlebell or dumbbell
30 Seconds rest

Cool Down
Shoulder mobility

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