CrossFit One World W.O.T.D.

Warm-up
Run 800 meters
Wooden dowels, THREE sets of 10 reps:
Deadlifts
Hang cleans
Push presses
Shoulder rolls
Overhead squats

WOD
Complete for time:
Run 400 meters; every 100 meters do 20 lunge steps
21 power clean and push press 45#
Run 400 meters; every 200 meters do 20 lunge steps
15 power clean and push press 45#
Run 400 meters; 20 lunge steps
9 power clean and push press 45#

Joanne's final time - 22:07

Post-WOD
25 sit-ups
25 knees-to-elbows
25 supermans
25 back extensions

OWMA Quotable Quote
"UGH! It's all that lumpia and pancit!"
- Czar making excuses for the agony of the WOD