Montclair 12/15/17

GUERRILLA CROSSFIT

Skill Work
Alternate for 16minutes
30sec. Hollow hold/ 30sec. Rest
30sec. Double under practice/ 30sec. Rest
30sec. Strict pull-ups/ 30sec. Rest
60sec. Sandbag clean practice

Fitness/Performance Workout of the Day
5 Rounds
10/8 Calorie row
10 Deadlifts
10 Handstand Push-ups

Post results to Wodify.

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GUERRILLA HIIT

Workout
As many rounds as possible in 10 minutes
10 Calorie row
10 Squats
10 Push-ups
Rest 1 minute
As many rounds as possible in 10 minutes
10 Burpees
10 Skater jumps
10 Ring pulls

FINISHER:
5 Rounds, 40sec on / 20sec off Plank