OWMA W.O.T.D.

Warm-up
5 minute jump rope
Row 500 meters
Run 400 meters

For Pony Boy.....
Run 200m
5 rounds of 50 punches/10 push-ups
Run 200m
5 rounds of 50 punches/10 squats
Run 200m
5 rounds of 50 punches/10 shooting lunges
Run 200m
5 rounds of 50 punches/10 sprawls

Joanne's final time: 28 minutes and something seconds.

Rest 5 minutes

Welcome Back J-Ro
5 rounds of:
10 sit-ups/10 supermans
25 knees-to-elbows


OWMA Quotable Quote

"I feel cramping on my ass."
- Joanne