OWMA W.O.T.D.

Warm-up
Row 500 meters

Three rounds of:
10 push-ups
15 sit-ups
20 squats

Fight Gone Bad
Row machine (count the calories burned)
Wall ball 10#; 8' throw
Sumo deadlift high 35#
12" box step-ups
Push press 35#

For Fight Gone Bad, there are five stations where you do one minute at each station. You do this for three rounds, with a one minute break after each round. You need a partner to count your reps for you.

Joanne's Total Reps: 257

OWMA Quotable Quote

"Make it stop!"
- Joanne