CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
Repeat this sequence three times:
1 Samson stretch each side
12 overhead squats
12 sit-ups
12 back extenstions
10 jumping pull-ups
12 dips

Freddy's Revenge
Four rounds for time: 125 jump rope turns
30 kettle bell swings 15#
50 squat hops

Joanne's final time - 29:10

OWMA Quotable Quote
"It's like going to the bathroom in the Philippines."
- Joanne explaining how to do squat hops