Warm-up

200m Run
200m Row

8-6-4-2
Med Ball Clean
KB Swing 35#
GHD Sit-ups

Mobility
Form Running - Sprinter ish

WOD
550m Row
18-15-12-9
Med Ball Cleans
T2B
550m Run

This Sucked... mostly just the Run and the end... top time of my class.