Montclair 10/31/16

GUERRILLA CROSSFIT

Strength Training
Pull-ups 3 x max effort

Fitness/Performance Workout of the Day
150 Wallballs 20#/14#
2k Row

*Reps and meters may be partitioned any way.

Post results to Wodify.
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GUERRILLA HIIT

Warm-up
Bike 2 minutes

Workout
As many rounds as possible in 25 minutes
Bike Watts (Men 300-350, Women 200-250)
Plank 1 minute
Rest 1 minute

*Choose a minimum wattage.
Once you fall below the wattage chosen move to the plank.

Cool Down
Stretch

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