Warmup:
3 rounds:
10 second samson stretch each leg
10 GHD
10 back extension
10 push ups
10 OHS - (95, 115, 135)
10 Back Squat - (205, 255, 275)
1 round:
50 double unders - this takes a while because I suck

WOD:
10x 500m row - resistance set to 5 - with a 60 second rest in between intervals
(1) 1:43
(2) 1:49
(3) 1:53
(4) 1:50
(5) 1:51
(6) 1:49
(7) 1:55
(8) 1:52
(9) 1:48
(10) 1:44

18:14 rowing time + 9 min resting