Warm up:
Cardio

WOD: For time
Rx:
100/80 cal row

100 double unders
100 Sit ups
100 double unders
100/80 cal row
Scaled:
80/60 cal row

100 singles
80 sit ups
100 single unders

80/60 cal row
Sport:
120/100 cal row
 

Mobility:
Calf pole
Quad LAX