4/4-4/9

Monday
Back squat
5,5,5+
205/230/250(18)

5 rounds
1 power clean, 150
1 front squat
1 push press
1 back squat
1 rack jerk
1 round of "cindy"
4:45

10 wall walks
1:01

Tuesday
Max hspu x 3
17/17/17

5 rounds
10 wb
10 bj
200m run
10 kb swing
10 l. Burpee
16:22

Wednesday
WOD 11.3
Amrap 5 min
Squat clean, 165
Push jerk, 165
19 rounds+ 1 squat clean

Thursday
3 rounds
800m run
50 back ext.(Ghd)
30 toes to bar
20:46

Friday
WOD 11.3
25 rounds

Saturday
Team Wod
21:23

Great week!

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