Monday
(Am)
3 rounds of:
10 deadlifts (275)
50 double unders
Time-3:59
(Pm)
21-15-9
"Elizabeth"
Squat clean(135)
Ring dips
Time-8:14
Tuesday
3 rounds of:
800m run
2 min rest
3:07/3:06/3:04
Wednesday
3 rounds of:
12 muscle ups/75 squats
Time-9:08
Thursday
7 rounds of:
7 lateral lunges (each side)
7 hspu
7 kb swing, 2 pood
7 sit-ups
7 box jumps, 20"
7 knees to chest
7 single kb push press, 44
Time-20:56
Coach Scott
206.930.7169
www.stonewaycrossfit.com
"Hard work only gets you so far, it's dedication and consistency that makes you better than you are today!"
-anonymous
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