OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jog Forward
Jog Backward
Jog side to side

For Individual Times
Run 400 meters (Joanne's Final Time: 2:29)
100 jump rope rotations (Joanne's Final Time: 1:28)
500 meter row (Joanne's Final Time: 2:10)

Timed Set
50 push-ups (on knees)
50 full sit-ups
50 squats
(Joanne's Final Time: 6:47)

Circuit
Bag jog
Squares
Bag hops
(three rounds of this set)

OWMA Quotable Quote
"I'm gonna start calling you 'Puddles' from now on."
- said by Freddy to Arnold about bald men sweating all over the mats