MONTCLAIR | 02-02-2018 | WOD

GUERRILLA CROSSFIT

Strength Training
Dumbbell bent-over row 3×10
Superset w/ Seated curls x 10

Fitness Workout of the Day
7 Rounds
10 Power snatches
5 Push-ups
5 Pull-ups
Rx: 75#/55#

Performance Workout of the Day
Crossfit Open Workout 16.3
As many reps as possible in 7minutes
10 Power snatches
3 Bar muscle ups
Rx: 75#/55#

Post results to Wodify.

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GUERRILLA HIIT

Workout
Teams of 2
4 minutes. Teammates alternate back and forth:
10 Slam balls
10 ½ burpees
Rest 1 minute
4 minutes. Teammates alternate back and forth:
10 Calorie bike
Max Kettlebell swings
Rest 1 minute
4 minutes. Teammates alternate back and forth:
10 V-ups
Max Battle ropes
Rest 1 minute
4 minutes. Teammates alternate back and forth:
10 Calorie Row
Max Dumbbell Thrusters
Rest 1 minute
4 minutes. Teammates alternate back and forth:
10 Ring rows
Max push-ups
Rest 1 minute
4 minutes. Teammates alternate back and forth:
10 Box jumps
Max plank