Montclair 11/3/17

GUERRILLA CROSSFIT

Strength Training
Pendlay row

Fitness/Performance Workout of the Day
21-15-9-6-3
Handstand push-ups
Front squat 155#/105#
Burpees over bar

Post results to Wodify.

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GUERRILLA HIIT

Workout
20sec Battle rope
20sec Squats
20sec Push-ups
1min Plank
20sec Battle Ropes
20sec Lunges
20sec Mtn climbers
1min Plank
20sec Battle Rope
20sec Static Hold Squat
20sec Plank up/downs
1min Plank

Rest 1 minute

Repeat 3x for a total of 4 Rounds

Finisher
Death by 3 burpees