Montclair 10/28/16

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10

Fitness/Performance Workout of the Day
Max rounds and reps in 3 minutes of:
3 Power snatch 115#/75#
6 Push-ups
9 Box jumps
Rest 1 minute. Repeat for a total of 5 cycles.

Post results to Wodify.

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GUERRILLA HIIT

Warm-up
2 Rounds
200m Jog/bike/row

Workout
As many rounds as possible in 8 minutes
10 Calorie bike
10 Kettlebell Sumo deadlift high pulls

Rest 4 minutes

As many rounds as possible in 8 minutes
15 Calorie row
15 Squats

Rest 4 minutes

As many rounds as possible in 8 minutes
20 Dumbbell ground to overhead or kettlebell snatch
200m Run

Cool Down
Stretch

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