WOD

4 sprints up Victory Hill (WALK back down as fast as you can)
then
5 rounds of:
20 kb swings
40 walking lunges (20 each leg)
then...
4 sprints up Victory Hill (WALK back down as fast as you can)

if your doing this on your own then it's:
500m row @ 1:50/500m pace (or lower)
then
5 rounds of:
20 kb swings
40 walking lunges (20 each leg)
then
500m row @ 1:50/500m pace (or lower)