Montclair 3/30/2017

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10

Fitness/Performance Workout of the Day
10-9-8-7-6-5-4-3-2-1
Power clean 95#/65#

20-18-16-14-12-10-8-6-4-2
Wallball 20#/14#

10-9-8-7-6-5-4-3-2-1
Pull-up

*Alternate movements each set:
E.g.
10 Power clean/20 Wall-ball/10 Pull-up
9 Power clean/18 Wall-ball/9 Pull-up
And so on

Post results to Wodify.
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GUERRILLA HIIT

Workout
Max reps each minute of:
Jump rope singles
Dumbbell front squats
Jump rope singles
Air squats
Jump rope singles
Dumbbell lunges

1 Minute rest

Max reps each minute of:
Jumping jax
Dumbbell shoulder press
Jumping jax
Push-ups
Jumping jax
Dumbbell hang muscle snatch

1 Minute rest

Max reps each minute of:
½ Burpees
American kettlebell swings
½ Burpees
Kettlebell sumo deadlift high pull
½ Burpees
Russian Kettlebell swings

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