OWMA W.O.T.D.

Warm-up
Jump rope 5 minutes
25 push-ups
25 medicine ball deadlifts 12#
Sit-ups
Back extensions

"A sprawl is nothing like a burpee...(hahaha)"
Four rounds for time:
Run 400 meters
25 pull-ups (I did jumping pull-ups)
100 heavy bag punches with 25 sprawls*

Joanne's final time - 35:24


*To do this, do 20 hard punches followed by 5 sprawls.

OWMA Quotable Quote

"It's just like a burpee!"
- ACB