RAW WALL TODAY 02/10/14

3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE

WARM UP

3/3 F2C
20 MT CLIMBERS
5 PUSH UPS
30 SEC HAND STAND HOLD
10 MINUTES

WORK OUT   

START WITH:
HANG CLEAN SQUAT OVERHEAD PRESS FORWARD/BACK LUNGE OVERHEAD ALT L/R  LIGHT30-40
AMRAP 4 MIN

THEN:

20 SEC ON   10 SEC OFF       8 ROUNDS –  4 HEAVY45-50 4 LIGHT 30-40
HCS L

PUSH PRESS L

HCS R

PUSH PRESS R

FINISH WITH:

HANG CLEAN SQUAT OVERHEAD PRESS FORWARD/BACK LUNGE OVERHEAD ALT L/R  HEAVY45-50
AMRAP 4 MIN