OWMA W.O.T.D.

Warm-up

Run 400 meters
Medicine Ball Drills (I used a 10# ball)
10 Deadlifts
10 Hang Cleans
10 Front Squats
10 Push Presses
10 Thrusters

"A devastatingly diabolical demoralizing dirty thirty"

Complete the following for time:

30 pull-ups
30 squats
30 sit-ups
30 push-ups
30 walking lunge steps
30 kettlebell swings (I did 20#)
30 wall balls (I did 8#)
30 push-press (I did 20#)
30 burpees
30 knees to elbows

Joanne's Final Time: 21:37

Freddy's 10-minute Abs


OWMA Quotable Quote

"Burpees suck!"
- said by Joanne, Eric, Stefanie... all at different times