Montclair 1/18/18

GUERRILLA CROSSFIT

Strength Training
Every minute for 10minutes
1 or 3 Snatches
Note: Power snatch + Overhead squat is acceptable

Fitness/Performance Workout of the Day
1,000m Row
10 Pull-ups
20 Dumbbell ground to overhead
800m Row
10 Pull-ups
20 Dumbbell ground to overhead
600m Row
10 Pull-ups
20 Dumbbell ground to overhead
400m Row
10 Pull-ups
20 Dumbbell ground to overhead
200m Row
10 Pull-ups
20 Dumbbell ground to overhead
Rx: 45#/30#

Post results to Wodify.

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GUERRILLA HIIT

Workout
Every minute on the minute for 30 minutes, alternate through:
Bike
Ball Slams
Burpees
Dumbbell thrusters
Row
Rest