Warm up: 2 rounds
10 spidey lunges
10 pvc roll overs
1:00/1:00 calf stretch
10 squatted pvc roll overs
10 up dog to down dog
1:00/1:00 wall couch
WOD 1 - 7:00
20 step ups
10 box dips
100 m run/row
WOD 2 - 7:00
15 sit ups
10 squats
5 push ups
WOD 3 - 7:00
Row :30 (sprint)
Rest :30