OWMA W.O.T.D.

Warm-up
Run 400 meters
Three sets of 10 (or 15) reps each:
Samsom Stretch (stretch on each side and hold for 10-15 seconds)
Overhead squat with wooden dowel
Sit-ups
Back Extensions
Push-ups
Dips

Jackie
For time:
Row 1000 meters
50 thrusters 25#
60 jumping pull-ups (or 30 regular pull-ups)

Joanne's time: 13:13

--rest--

30 sit-ups
30 supermans
30 feet-to-ceiling
30 knee-ups
30 v-ups

OWMA Quotable Quote

"These puppies will feed the future."
- Joanne explaining why breast reductions are a bad idea