Thursday - WOD 19 - Rainy days

Warm up
Group warm up

Tabata situps/ring rows

Strength (15 mins)
Look for a 1RM
Split jerk from the racks

Metcon (20 min soft cap)
Buy in - 500 meter row

Then
3-6-9-12-9-6-3
Hang snatch 115/75
HSPU (1 abmat allowed for Rx)
Front squats

Cash out - 500 meter row