OWMA W.O.T.D.

Warm-up
Row 500 meters
Wooden Dowels - three rounds of 10 reps each:
Deadlifts
Hang Cleans
Push Press
Front Squats

Nasty Girls
Three rounds for time:
50 squats
7 muscle-ups (or 21 dips and 21 jumping pull-ups)
10 hang power cleans 35#

Joanne's Final Time - 21:34


OWMA Quotable Quote

"It's 21 dips AND 21 pull-ups. There's no OR - where do you see OR?!"
- Freddy teaching Joanne not to slack off