RAW WALL TODAY 02/15/12

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

WARM UP
10 JUMPING PULL UPS
10 WALL BALLS
10 FLOOR WIPERS
1 BEAR CRAW F/R
10 SIT UPS
2 ROUNDS

WORK OUT
4 KNEE BALL WIPERS  LEFT  20 SEC ON  10 SEC OFF
1 MIN WIPER HOLD W/BALL BETWEEN KNEES  RIGHT
4 KNEE BALL WIPERS RIGHT  20 SEC ON    10 SEC OFF
1 MIN WIPER HOLD W/BALL BETWEEN KNEES LEFT
1 MIN PULL UPS
1 MIN REST

2/2/2/2 EXTENDED BALL CRUNCHES  20 SEC ON   10 SEC OFF
1 MIN HOLD DEAD ROACH W/BALL     RIGHT    LEFT     MIDDLE BETWEEN EACH ROUND ABOVE
1 MIN PULL UPS

BALL SQUATS   20 SEC ON     10 SEC OFF        8 ROUNDS
1 MIN SQUAT HOLD W/BALL
1 MIN PULL UPS

MOUNTAIN CLIMBERS   20 SEC ON     10 SEC OFF     8 ROUNDS
1 MIN PULL UPS

5 MIN PLANK HOLD   45LB PLATE