Warm UP:

600 meter run
Dislocators & Good Mornings
Lunge W/Twist down
Frog Hops back
10 squats - 3 sec hold @ bottom
15 wall balls
15 push-ups
15 KB swings

WOD: 5 X for time
50 Sit-ups
40 KB swings - Russian (53/35#)
30 Box jumps (20/18")
400 meter run