Last week and starting this......

Thursday(2/3)
3 rounds:
20 oh lunges(45)
15 kte
20 dumbbell swings(55)
5:03

Friday(2/4
21-15-9
Squat snatch(95)
Kte(rings)
9:37

Monday
Overhead squat
5-3-3
135/155/165

5 rounds:
9 ohs(105)
12 toes to bar
6 ring push-ups
6:47

Tuesday
Thrusters
5-3-3-3-1
135/145/155/165/180

3 rounds of:
7 hspu
7 power clean(hang)
7 thrusters(105)
4:23

100 sit-up(ab mat)
2:38

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