Start up
stretch for 4 mins

choose one:
2 mins of running, rowing, airdyne, jax, jump rope, rope slam

3rds(8)
8 superman
8 hip rotations per
8 frog jumps

Metcon/*Rx(15)
30-20-10
row/ad cals
du's x3 singles
sit ups

OR

Make up a missed wod.

Finisher
stretch and roll
60 rtw