OWMA W.O.T.D.

Instructor: Freddy

Warm-up on the mat
Running forward/backward/side to side

Wooden Dowels
Military presses
Squats
Shoulder Rolls
Good Mornings
(10 reps each; 3 rounds)

Interval Training
Bag push
Medicine ball-to-wall
Push-ups
(30 second intervals; 3 rounds)

For time, 4 rounds of:
Run 400 meters
50 sumo dumbell deadlifts (25 lbs.)
25 full sit-ups
(Joanne's time: 32:16)


OWMA Quotable Quote

"Eating Mexican last night was a big no-no. I should have learned from that chile verde."
- said by Marietta