OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Forward jog
Backward jog
Side to side

For Time I
100 jump rope rotations
100 punches
Run 400 meters
(Joanne's Final Time: 5:40)

For Time II
20 1-2 punches on bag
20 wall ball sit-ups
20 1-2 punches on bag
20 push-ups (on knees)
20 1-2 punches on bag
20 push-ups (on knees)
20 1-2 punches on bag
20 wall ball sit-ups
20 1-2 punches on bag
(Joanne's Final Time: 6:03)

For Time III
50 squats
25 lunges each leg
25 wall balls
Run 400 meters
(Joanne's Final Time: 8:20)

Circuit
24" box step-ups
Straight punches on bag
Dumbell Thrusters
Skip knees on wall (or bag)
Dumbell deadlifts
Speed punches on bag
Barbell military press
Rest
(30 seconds at each station; repeat circuit three times)

OWMA Quotable Quote
"Are your knees that bad or are you just humping that thing?"
- said by Freddy to Stefanie while doing skip knees