OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Jump rope - 5 minutes
Jog 5 laps on the mat
25 jumping jacks

Wooden Dowels
10 deadlifts
10 military presses
10 clean & jerks
10 shoulder rolls
(Do three rounds)

The Dirty Thirty
Run 400 meters
30 push-ups
30 squats
30 wall ball sit-ups
30 jumping pull-ups
30 lunge steps
(Do four rounds for time;
Joanne's time: 47:49)

OWMA Quotable Quote

"Leave now!"
- said by Sam warning Caroline about The Dirty Thirty