Monday – 051814

Jon PR thru rigWarm-up
3 Rounds not for time:
5 Strict Burpees
10 Hip extensions on GHD
10 Narrow grip overhead squats

Workout of the Day
Courtesy of Pat Sherwood from CrossFit HQ
For time:
10 Deadlifts (315/183)                          Rx (225/123)
20 Front squats (225/133)                  Rx (185/103)
30 Shoulder to overhead (135/83)  Rx (135/63)
40 Thrusters (45/33)                            Rx (45/33)
500 meter row

This is an Rx+ WOD.  His time was 12:57.  Men, use 45’s and take one off each side as you make your way through the workout.  Women will have all 25’s.  Rx men will use a 45, a 25, and then two 10’s.  Rx women will use a 10, a 25, and a 10, in that order on each side of the bar.  Girls will have a 5 handy to put on the bar for the 30 STO to make 63 lbs.

If you have to scale the workout more, pick a weight that will challenge you for the set of front squats.  Those should take you around 3-4 sets to accomplish.  Use the same weight for the deadlifts and front squats, then lower for the shoulder to overhead, then lower again to use just a barbell (training bar is fine) for the thrusters.  Don’t be concerned with doing a lot of weight, be concerned with being efficient and having quality movement standards.  The 500 meter row at the end will ensure the workout is challenging enough.

If you are not on the rower by the the 16th minute, you are capped.

Post your scores to the Whiteboard.