Montclair 1/9/18

GUERRILLA CROSSFIT

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

Fitness Workout of the Day
10 Rounds
10 Sumo deadlifts
5 Burpees over bar

Performance Workout of the Day
21-15-9
Sumo deadlift 225#/150#
Burpees over bar

Post results to Wodify.

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GUERRILLA HIIT

Dumbbell bench press
Dumbell seated press
Dumbbell curls
Dumbbell renegade row
Dumbbell squats
Dumbbell lunges
Rest 2 minutes

Cardio
Every 30 seconds for 9 minutes, alternate through:
Jumping jacks
Bear crawl to jump (forward/backwards)
Broad jumps
In & Outs
Rolling burpees
Bike
Rest 2 minutes