Paramus 11/4/17

GUERRILLA CROSSFIT
WOD4Water Fundraiser for Puerto Rico (All Classes)

Workout of the Day
Teams of 2
110 Calories (alternate)
35 Burpees (together)
110 Thrusters (alternate)
35 Burpees (together)
*Every 3.5 minutes run 200m as a team (together).

*Teammates alternate calorie row (work/rest). Partition as desired til 110 cals is complete (55 cals each).
**Teammates alternate thrusters (work/rest). Partition as desired til 110 Thrusters is complete (55 reps each).
***Burpee and Run together.
****Run at 3:30, 7:00, 10:30, 14:00, 17:30, 21:00, 24:30, 28:00, 30:30 minute CAP.

Puerto Rico is 110 miles x 35 miles with a population of 3.5 million people.  This WOD is to help their struggle from the devastation of Hurricane Maria.

Ray Guasp and veterans4.org need donations to support their mission of supplying the people of Puerto Rico with clean water. The smallest donations will help. Participate in our fundraising festivities Saturday November 4th or donate directly to the cause at veterans4.org. Bring friends and family. All are welcome. We are honored that Ray will be on site and working out with us.

Here’s what’s happening at the WOD4Water event:
*Raffle for Gift Baskets worth $200 in gift cards (1 for $3/2 for $5)
*INBody Full Body Scan ($20 muscle/fat/skeletal analysis, True BMI & BMR analysis)
*Glaze Donuts and Coffee ($5 for 2 donuts and coffee)
*Massages/Reflexology by Salena ($5 for 10 minutes)

Bring cash or can charge through Wodify.
All proceeds go to veterans4.org.
Thank you for your participation and donations.

Prep for INBody scan:
*Be hydrated
*Avoid drinking caffeine day of test
*Avoid eating 3-4 hours before test
*Avoid exercise 6-12 hours before test
*Avoid shower or sauna just before test
*No ointment or lotion
*Avoid testing if pregnant, menstruating or have medical implants such as pacemakers

Post results to Wodify.

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