Paramus 10/2/17

GUERRILLA CROSSFIT

Strength Training
Back Squat 1RM

Workout of the Day
2 minutes to complete:
250m Row
5 Shoulder to Overhead 135#/105#
Max Deadlifts in time remaining

Rest 1 minute
Repeat 5x for a total of 6 rounds
Increase S2O by 1rep each round (5,6,7,8,9,10)

Score deadlifts ONLY.

Post results to Wodify.
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GUERRILLA HIIT (High Intensity Interval Training)

Workout
30 seconds each movement:
Jumping jax
Iron cross squats
Dumbbell see-saw press
Squat jax
Dumbbell lunge thrusters
Dumbbell sledge hammer swings
Plank jax
Renegade Row with push-ups
Dumbbell floor fly press

Rest 30 seconds
Repeat 3x for a total of 4 rounds.

Every minute on the minute for 10 minutes:
Bike
Plank
Row
Plank
Rest