CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Cleans
Shoulder rolls
Push presses
Good mornings

WOD
Complete for time:
Run 800 meters
21 box jumps 12"
21 knees-to-elbows
21 wall balls 12#
Run 400 meters
15 box jumps 12"
15 knees-to-elbows
15 wall balls 12#
Run 200 meters
9 box jumps 12"
9 knees-to-elbows
9 wall balls 12#

Joanne's final time - 21:18

OWMA Quotable Quote
"Flexible shoulders. Sick!"
- Freddy