Warm Up:
10 Sampson Stretch
10 Pulls on Rower
10 Sit-ups / Hip Extensions / GHD Sit-ups
10 Push-ups / Dive Bomber Push-ups / Ring Dips
10 PVC OHS / Wall Facing PVC OHS

WOD:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Level 2:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Level 1:
Record Fastest Time:
On a :90 Clock:
12x100m Row

Mid-Line:
4 Rounds:
30 In-Place Overhead Walking Lunges (45/25#)
30 Hip Extensions
30 Alt. Single Leg V-ups