[slideshow]
Mobilize as needed then:
WOD 1:  2000m Row
        not for time, unless you would like the benchmark!
Rest as needed < 10:00
WOD 2: 3 Rounds: 
       8 Strict T2B
       10 Weighted AbMat sit ups
       12 Leg Lifts (4/each direction)
MIDLINE: Hip Extension 3x10  (add weight)