Thursday, November 21, 2013

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

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