Monday - WOD 319 - The Ol Snatch and grab

Skill
negative hand stand push ups
3-3-3
Negative Pullups
5-5-5

WOD
400 meter run
10 kb swings (53/35)
10 box jumps 24/20 (Step ups for beginners)
200 meter run (#2 on the road)
20 kb swings (53/35)
20 box jumps 24/20 (Step ups for beginners)
100 meter run (red rail)
30 kb swings (53/35)
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

Compare to
http://www.successwod.com/2014/02/thursday-wod-43-thrilling-thursday.html?m=0