Montclair 11/17/17

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10
Superset w/ Seated Dumbell press x 10

Fitness/Performance Workout of the Day
GUERRILLA TRI
1,000m Row
2,400m Bike
800m Run

18min Cap.

Compare to 10/22/17

Post results to Wodify.
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GUERRILLA HIIT

Strength
Every minute on the minute for 10 minutes
10 Push-ups
10 Ring pulls

Workout
*10 Sec rest between each movement
10 Sec squat jax
20 Sec high knees
30 Seconds drop squats
40 Seconds lunge
50 Seconds ½ burpees
60 Sec jump rope
50 Sec squat jax
40 Sec high knees
30 Sec drop squats
20 Sec lunge
10 Sec ½ burpees

Rest 5 Minutes
Repeat 1x for a total of 2 rounds

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