CrossFit One World W.O.T.D.

Warm-up
Row 500 meters
Three rounds of 10 reps:
Samson stretch
Medicine ball deadlift 6#
Medicine ball shrug 6#
Medicine ball drop 6#
Sit-ups
Supermans

WOD
Complete 4 rounds for time of:
15 medball clean and jerks
15 wall balls
15 tuck jumps

OWMA Quotable Quote
"It's a fuckin' warm-up!"
- Laura commenting on Justin breaking his PR on the 500 meter row