3/28-4/3

Monday-3/28
Push press: 5,5,5+
155/170/175

Amrap 15min
10 deadlift(205)
10 wallballs
10 box jump
10 burpee
Rounds: 6 rounds, 10 dl, 6 wb

Max plank: 3x
3:00/1:30/2:00

Tuesday-3/29
Front squat: 5,5,5+
185/205/225x3

25 pull-ups
15 power cleans(135)
200m run
20 pull-ups
12 power cleans
400m run
10 pull-ups
9 power cleans
600m run
Time-10:43

50 Lateral Burpees
Time-3:17

Wednesday-3/30
WOD 11.2
Amrap 15 minutes
9 deadlift(155)
12 push-ups
15 box jumps
Rounds-11rd, 2 bj(419)

Thursday-3/30
Rest Day

Friday-4/1
WOD 11.2
405

Saturday-4/2
Rest day

Sunday-4/3
Ohs(125)
6-9-12-15-18
Toes to bar
Time-14:09

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