OWMA W.O.T.D.

Warm-Up
Run 400 meters
100 punches
100 jump rope turns
25 wall ball sit-ups

Circuit I
Bag push
Wall ball bounce
Push-ups (on knees)
(three rounds of 30 second intervals)

Fight Gone Bad
Row Machine (total calories)
Wall Ball (10 foot throws)
45lb. Sumo deadlift
24" box step-ups
45lb. overhead press
(three rounds of one-minute intervals; 1 minute rest in between rounds; keep track of reps; Joanne's final score: 193)

OWMA Quotable Quote
"Get some!"
- said by Freddy in his feeble attempt to inspire us to get in more reps.