CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Five rounds of ten reps:
Samson stretch
Shoulder Rolls
Overhead Squats
Sit-ups
Dips

WOD
Complete 5 rounds for time of:
Row 200m
30 lunge steps (15 each leg)
30 push-ups

Joanne's Final Time - 22:53

OWMA Quotable Quote
"Go girl!"
- Freddy cheering me on as I chug through the WOD. Me just being plain annoyed.