Paramus 4/7/17


Gymnastics Core/Mobility Training
Every minute on the minute for 10 minutes, alternate between:
5 Glute bridges (with weight) 10 Glute bridges (without weight)
Plank (elbows)

Workout of the Day
As many rounds and reps as possible in 20 minutes:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell swings 32kg/16kg

Scale: 4 Strict chin-ups/8 push-ups

*Chief Petty Officer Nate Hardy was killed Sunday February 4th 2008 during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Can make donations to the “Nate Hardy Memorial Fund” in care of the Navy Federal Credit Union, Building 200, FTC Dam Neck, Virginia Beach, VA, 23461.

Post results to Wodify.

GUERRILLA HIIT (High Intensity Interval Training)

35 minute clock:
40 seconds ON/20 seconds OFF
Battle ropes
Sledge hammers
Burpee lateral box step overs