Paramus 11/24/16

GUERRILLA CROSSFIT

Workout of the Day
Teams of 2
100 Double unders (200 singles)
200m Run
100 Alternating lunges
200m Run
100 Deadlifts 135#/95#
200m Run
100 Power cleans 135#/95#
200m Run
100 Pull-ups
200m Run
100 Double unders (200 singles)

*Teammate 1 works as Teammate 2 rests.
*Teammates should each do 50 reps, partition reps as desired.
*Teammates run together.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Warm-up
Bike/Row/Movement

Workout
Teams of 2
As many reps as possible in 30 minutes:
50 Calorie bike
50 Dumbell lunges
50 Dumbbell deadlifts
50 Dumbbell box step-ups
50 Calorie row

*Teammate 1 works as Teammate 2 rests.
*Teammates should each do 25 reps, partition reps as desired.

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