Micha-erg 
3 Rounds For Time
1000m row 
50 banded good mornings (red mini-band)
50 straight leg sit-ups

Today's main site WOD directed you to select a Hero workout of your choice. This is a play on the classic Michael workout. First and last intervals on the rower were used to warmup and cooldown. This is a lot of volume for both the good mornings and the sit-ups so be smart about when you break.