Montclair 10/19/17

GUERRILLA CROSSFIT

Strength Training

Pendlay row 3×10

Fitness/Performance Workout of the Day
5 Rounds
12 Deadlifts
30 Double unders
9 Hang power cleans
30 Double unders
6 Push jerks
30 Double unders

RX: 155#/105#

25min Cap

Post results to Wodify.

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GUERRILLA HIIT

Workout
30 seconds lateral shuttle
30 Seconds broad jump to burpee
30 Seconds bear crawl
30 Seconds walking lunge
30 Seconds inch worm
30 Seconds broad jump to backward hop
1 Minute rest
200m Group jog

Repeat 4x for a total of 5 rounds

Finisher
Teams of 2
5 Minutes
5 Ring pulls
5 Push-ups

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