Strength
Back Squats (Pause for 2 sec in bottom) – 2 EMOM for 8 min @ 75-80%
—Go as heavy as you can while maintaining technique
Conditioning
For Time (Each round is scored/timed separately)
10 Hang Power Cleans 215/125lb
10 Strict C2B Pull-ups
600m Row
—Rest 5 minutes
20 Hang Power Cleans 185/115lb
20 C2B Pull-ups
800m Row
—Rest 5 minutes
30 Hang Power Cleans 155/95lb
30 Chin over Bar Pull-ups
1000m Row
WOD Notes: Each round should be 95-100% effort, since you have built in rest time. The 10 HPC should be unbroken at a heavy weight that is challenging. The 20/30 HPC will most likely have to be broken up into 2-3 sets. The first round of pull-ups are strict (no kipping). Fast transition between movements and make sure to sprint the rows!
Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/
