Montclair 2/20/2017

GUERRILLA CROSSFIT

Strength Training
Pendlay Row 3×10

Fitness Workout of the Day
5 Rounds
10 Pull-ups
10 Dumbbell thrusters (moderate)
30 Double unders

Performance Workout of the Day
3 Rounds
10 Pull-ups or 3 Muscle-ups
10 Dumbbell thrusters (heavy)
30 Double unders

Post results to Wodify.

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GUERRILLA HIIT

Workout
5 Rounds of 5 minutes work / 2 minutes rest, to complete:
20-18-16-14-12-10-8-6-4-2
Overhead lunges
Push-ups
Squats
Ring pulls
Sumo squats
Sit-ups

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