Paramus 6/11/17

GUERRILLA CROSSFIT

Workout of the Day
Teams of 2
100 Deadlifts/Standing bar hold 135#/95#
100 Push-ups/Plank
100 Overhead plate lunges/Overhead plate hold 45#/25#
*200m Run penalty (together) for any drop of the bar, plank or plate.

**Teammate 1 holds as Teammate 2 works.  Switch and partition reps as desired until each complete 50 reps.  200m Run when either the movement or hold stops.  Each Teammate has a barbell and plate.  Different weights can be used.

Post results to Wodify.


GUERRILLA HIIT (High Intensity Interval Training)

Workout
Teams of 2
As many rounds as possible in 8 minutes:
Teammate 1:
20 Kettlebell deadlifts
20m Kettlebell farmers carry
20 Air squats
20m Kettlebell farmers carry
Teammate 2: Row
*Switch back and forth until 8 minutes is complete.

Rest 2 minutes. Repeat 2x for a total of 3 cycles.

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