WEDNESDAY 11.30.2016

cfhigley WORKOUT OF THE DAY

A. In teams of 2 complete for time: 400m Run 60 Cal Row 50 Power Snatches 95/65 400m Run 60 Cal Row 50 Clean and Jerks 95/65 400m Run 60 Cal Row 50 Thrusters 95/65 *Runs will be completed by both partners

MONDAY 11.28.2016

cfhigley WORKOUT OF THE DAY

A. Back Squat 1×4 60% 1×4 70% 1×4 75% 2×4 80% B. AMRAP 15: 30 Double Unders 15 Power Cleans 115/85 30 Double Unders 15 Toes to Bar

FRIDAY 11.25.2016

cfhigley WORKOUT OF THE DAY

A. For Time 50 Box Jumps 24/20 50 Pull-Ups 50 KB Swings 53/35 50 Walking Lunges 50 Toes to Bar 50 Push Press 45/35 50 Back Extensions 50 Wall Balls 20/14 50 Burpees 50 Double-Unders

TUESDAY 11.22.2016

cfhigley WORKOUT OF THE DAY

A. EMOM 12: Min 1: 3 Deadlifts @75% Min 2: 6 HSPU B. For time: 1000m Row + 5 Rounds of: 20 Wall Balls 20/14 10 Ring Dips

MONDAY 11.21.2016

cfhigley WORKOUT OF THE DAY

A. Back Squat 3 reps at 80% 1 rep at 87% 3 reps at 80% 1 rep at 89% 3 reps at 80% 1 rep at 92% B. AMRAP 10: 20 Power Snatches 75/55 20 Push Press 75/55 20 Box Jumps 24/20

FRIDAY 11.18.2016

cfhigley WORKOUT OF THE DAY

A. For time: 4 Rounds for time: 10 Thrusters 95/65 10 Toes to Bar rest 5 min 3 Rounds for time: 10 Power Cleans 135/95 10 HSPU rest 5 min 2 Rounds for time: 10 Front Squats 155/105 10 Bar Facing Burpees