CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE rounds of ten reps:
Samson stretch
Over head squat
Sit-ups
Back extensions
Jumping pull-ups
Dips

WOD
Complete 6 rounds for time of:
25 meter squat jump
25 push-ups
25 push press 45#

Joanne's final time - 28:01

OWMA Quotable Quote
"Yeah girl, GO!"
- Freddy trying to cheer me on