OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Partner Intervals:
Straight punches
Partner 1: shoot and leap frog
Straight punches
Partner 2: shooot and leap frog
(30 second intervals; three rounds with a 30 second break in-between rounds)

Bars and Balls
For time:
Run 400 meters
50 wall balls
30 jumping pull-ups
Run 800 meters
30 jumping pull-ups
50 Wall Balls
Run 400m

(Joanne's time: 25:34)

Abs
25 full sit-ups
25 (50 total) opposite hand to foot
25 knees to elbows

OWMA Quotable Quote
"Bend over Arnold."
- said by Freddy to Arnold while demonstrating the warm-up

OWMA Bonus Quote
"That's why they call me Ponyboy!"
- said by Joanne posing as Arnold in response to Freddy's previous request