WOD:

A. Overhead Squat (2 reps @ 32X1 x 7 sets rest 2 min )
during rest perform 5/5 kneeling t-spine rotation and 5/5 Hip Fire hydrant circles (w/ lax ball insert)
–start blank bar for first set
B. 5 rounds for time:
500m Row
15 OH Squat @ 95lb/65lb

if not enough rowers
Ski 500m
Airbike – 30/24

Masters 55+/15- – 75/45
TIME CAP 17 min