Thursday - WOD 279 - jump and hit

Strength:

3 Snatch Push Press + 1 Overhead Squat - 3@ 70%, 3@75%, 3@80%

Metcon 1

7 Min AMRAP

5 Pull Ups

10 Bar touches

Metcon 2:

7 Min AMRAP

10 Hammer hits on the tire

20 Double Unders (60 singles)

Overtime:

40 Meter repeats - Every 30 seconds for 5 minutes ( a total of 10 runs)

From in front of the garage, to the red rail - 

you have 30 seconds to complete, 

then at the 30 second mark, you will run back

Then again at the next 30 second mark until 5 minutes is up