CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Three sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
GHD sit-ups
GHD back extensions
Jumping pull-ups
Dips

WOD
Run 400m
20 deadlifts 85#
Run 400m
20 hang power cleans 55#
Run 400m
20 push jerks 55#
Run 400m

Joanne's final time: N/A

OWMA Quotable Quote
"I'm having one of those days."
- Freddy explaining why he needed to indulge in the red cup's magic elixir. Yeah, you know what I'm talking about!