Buy In: Tabata Rowing set (8 rounds or 4 minutes total). PVC Roll your quads and mid-back. Pigeon 2 minutes/side.
WOD: (copied and pasted from CrossFit.com)
Five rounds for time of:
Run 400 meters
5 Back squats
programming note: be realistic. if you cannot complete 25 squats with adequate depth and reasonable form, select a lighter load. the point is to complete all sets at the same weight.