Montclair 12/1/17

GUERRILLA CROSSFIT

Strength Training
Pendlay row 3×10
Superset w/ Seated curl to press

Fitness/Performance Workout of the Day
10 Rounds
3 Power cleans 185#/125#
15 Wallballs 20#/14#

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 10 minutes
5 Dumbbell burpees
5 Dumbbell ground to overhead
5 Renegade rows (left + right = 1 rep)
Rest 1 minute
As many rounds as possible in 10 minutes
5 Dumbbell burpees
5 Dumbbell front squats
5 Dumbbell suitcase carry lunges (l + r = 1 rep)
Rest 1 minute

Finisher
800m Run