CrossFit One World W.O.T.D.

Warm-up
50 calorie row
THREE rounds of 10 reps each:
Samson stretch
Shoulder rolls
Overhead squats
Sit-ups
Back Extensions
Push-ups
Dips

WOD
For time 30/20/10 reps of:
Tuck jumps
Sprawls
Dips
Band assisted pull-ups

Joanne's final time - 16:58


And then...
Two rounds with a 5# weight of:
20 GHD sit-ups
20 GHD back extensions