Run or row 500 meters
Then, 3 rounds of:
10 shoulder stretch with pvc pipe
10 wall balls (20/14)
10 abmat sit ups
10 back extensions
Run 800 meters
Lunge 400 meters with a barbell overhead (45/35)
If you put the barbell down you must run to the turn around point and back as your active recovery.
This WOD is compliments of CrossFit Firebase in Orlando, FL. April, 2009.