Paramus 10/31/16

GUERRILLA CROSSFIT

Strength Training
Strict or weighted pull-ups 3 x max effort

Workout of the Day
100 Thrusters 45#/35#
2k Row

*Reps and meters may be partitioned any way.

Post results to Wodify.

Note:
Tuesday Strength:
1RM Back Squat
Thursday Strength:
1RM Strict Press


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike 2 minutes

Workout
As many rounds and reps as possible in 12 minutes:
15 Jumping jacks
30 ft. Bear crawl
15 Air squats
30 ft. Walking lunges

Rest 2 minutes

2 minutes of Burpees

Rest 2 minutes

Alternate every minute for 12 minutes:
1 Minute Bike (Hit watts Men 300-350, Women 200-250)
1 Minute Plank

Rest 2 minutes

2 minutes of Burpees

Cool Down
Stretch

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