Strength
EMOM For 12 Minutes
ODD = 6-8 Reps DB Bench Press (heavy, but not max weight)
EVEN = 40 Double Unders (10 Triple Unders if you are a ninja)
Conditioning
50 Burpee Box Jumps For Time 24/20″
*Top of every min do 3 Power Snatches 155/105lb
Midline
3×12 GHD Sit-ups (tempo: 5 sec down & up)
WOD Notes: The WOD starts with 3 Power Snatches (70% of 1RM). You may scale the height of the box if necessary.
Announcement: WOD #1 of the 2014 CrossFit Games Open will be announced this Thursday @ 8pm on http://games.crossfit.com/
Welcome Brandon!