Paramus 10/17/17


Workout of the Day
10 Handstand push-ups or 20 push-ups
15 Deadlifts 250#/175#
25 Box jumps 30″/24″
50 Pull-ups
100 Wallballs 20#/14#
200 Double-unders or 600 singles
400m Run with plate 45#/25#

*Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009.

Post results to Wodify.

GUERRILLA HIIT (High Intensity Interval Training)

10 seconds ON/10 seconds OFF
Rotate every minute:
Jumping jacks
Air squats
Plank jacks
In and outs

400m Run (4 minutes)

10 seconds ON/10 seconds OFF
Rotate every minute:
Seal jacks
Mountain climbers
Shoulder taps
Sky reachers (t planks)

200m Run (2 minutes)