Paramus 11/1/16

Strength Training
Back squat 1RM

Workout of the Day
As many rounds as possible in 15 minutes:
3 Clean & jerks (As heavy as possible maintaining good mechanics)
200m Run
1 Rope climb or 5 Chin-ups

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
6-5-4-3-2-1
Inch worm to push-up

Workout
Teams of 2

Teammate 1
Every minute on the minute for 10 minutes:
Alternate between:
Max dumbbell ground to overhead or kettlebell snatch
Box jumps or step-ups

Teammate 2
Every minute on the minute for 10 minutes:
Alternate between:
Max row for calories
Box jumps or step-ups

Rest 3 minutes
Teammates switch stations
*Teammates perform the box jumps together, alternating reps for each minute.

Then immediately after 2nd EMOM
800m run with med-ball together (pass med-ball as desired)

Cool Down
Stretch

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