Thursday - WOD 43 - Thrilling Thursday

Skill

Weighted push ups

5-5-5

Negative Pullups

5-5-5

WOD

100 meter run (to the Red rail)

10 Single Arm Snatches (35/20)

10 box jumps 24/20 (Step ups for beginners)

200 meter run (#2 on the road)

20 Single Arm Snatches (35/20)

20 box jumps 24/20 (Step ups for beginners)

400 meter run (#3 on the road)

30 Single Arm Snatches (35/20)

30 box jumps 24/20 (Step ups for beginners)

**cut the running in half for beginners 

**15 min Cap

OT

Max hang from the bar

Max knees to elbows with out dropping