OWMA W.O.T.D.

Instructor: Freddy

Warm-up
Run 400 meters
5 minute jump rope
Stretch (with wooden dowels)

Circuit
50 jump taps
40 squats
30 crunches (or full sit-ups)
20 push-ups
10 jumping pull-ups
(5 rounds of this circuit for time; Joanne's Time: TBA)

Run 800 meters


OWMA Quotable Quote
Freddy: Go ahead, say it.
Joanne: I hate you Freddy!
Freddy: That makes it $2!
- Freddy trying to enforce a new OWMA law. Joanne completely ignoring the law.

OWMA Bonus Quote!
(David holding up a gallon of water) "This is a CrossFit drink."
(David spilling water on his shirt while drinking) "This is a CrossFit t-shirt!"
(okay... so you had to be there in order to see the humor in this.)