CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of:
1 Samson Stretch each leg
10 overhead squats
10 sit-ups
10 back extensions
10 push-ups
10 dips

WOD
Complete the following for time:

Run 400m
15 hanging knees-to-elbows
20 wall balls 10#
30 kettlebell swings 15#
Run 800m
30 kettlebell swings 15#
20 wall balls 10#
15 hanging knees-to-elbows
Run 400m

Joanne's final time - 23:35