CrossFit One World W.O.T.D.

Coming back from an injury is a bitch, but you gotta just put one foot in front of the other and march on. I'm sore... completely and totally sore.

Warm-up
Row 1000 meters
Three rounds of Ten reps:
Samson stretch
Soulder rolls
Overhead squats
Sit-ups
Back extension
Dips

WOD: Twenty-ones
20 12# dumbell thrusters/1 sit-up
19 12# dumbell thrusters/2 sit-ups
18 12# dumbell thrusters/3 sit-ups
17 12# dumbell thrusters/4 sit-ups
16 12# dumbell thrusters/5 sit-ups
15 12# dumbell thrusters/6 sit-ups
14 12# dumbell thrusters/7 sit-ups
13 12# dumbell thrusters/8 sit-ups
12 12# dumbell thrusters/9 sit-ups
11 12# dumbell thrusters/10 sit-ups
10 12# dumbell thrusters/11 sit-ups
9 12# dumbell thrusters/12 sit-ups
8 12# dumbell thrusters/13 sit-ups
7 12# dumbell thrusters/14 sit-ups
6 12# dumbell thrusters/15 sit-ups
5 12# dumbell thrusters/16 sit-ups
4 12# dumbell thrusters/17 sit-ups
3 12# dumbell thrusters/18 sit-ups
2 12# dumbell thrusters/19 sit-ups
1 12# dumbell thrusters/20 sit-ups

(Note: The posted WOD is completely different. My ankle is still recovering, so Freddy let me do this ankle-friendly WOD. Joanne's final time - 39:05)

OWMA Quotable Quote
"New students have to sign a waiver."
- Freddy poking fun at me for being MIA for almost three weeks.