CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Stretch

Technique: Sumo deadlift hi pull-up
1) Hold stance.
2) Deadlift.
3) Deadlift shrug.
4) Sumo deadlift hi pull-up

Technique: Push jerk
1) Racked stance.
2) Shoulder press.
3) Push press.
4) Jumps (no dowel).
5) Jump arms at shoulder.
6) Jump arms overhead.
7) Push jerk.


WOD
For time, four rounds of:
Run 400 meters
10 Sumo deadlift hi pull-up 35#
10 Push press 35#
10 Push jerk 35#

Joanne's Final Time - 27:52
(Note: I did a slightly different WOD because I don't like the weight-based WODs. I did a modified version of a WOD from last week and incorporated today's lifts. Tough WOD nontheless.)