CrossFit One World W.O.T.D.

Warm-up
Row 1000 meters
THREE sets of 10 reps:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back extensions
Pull-ups
Dips

WOD: "Laura" a.k.a. "Ass 'n Abs"
Complete 5 rounds for time:
50 lunge steps (25 each side)
50 abmat sit-ups

Joanne's final time - 30:27

OWMA Quotable Quote
"Now you can say you hate Laura!"
- Freddy