RAW WALL TODAY 04/18/13

3 MINUTE JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT
10/10 OVERHEAD WALKING LUNGES
1 CORNER RUN

WARM UP
5 BURPEES
1 ROPE CLIMB
1 MIN HAND STAND HOLD
10 FLOOR WIPERS
20 MT CLIMBERS
2 ROUNDS

WORK OUT:    PARTNER PODS     3 MIN EACH     2 MIN REST BTWN PODS 
AS PART OF YOUR 2 MINUTES REST, AT THE END OF EACH POD DO:

TIMER     10/10 WALKING PUSH UPS
WORKER   KNEE HOLD
SWITCH
WHAT EVER IS LEFT OF THE 2 MINUTES YOU CAN USE TO REST

TIMER          10 PLATE 2 CHEST SIT UPS 45LB
WORKER     DB SWING   50/65
SWITCH

TIMER            15 V UPS
WORKER       PUSH UPS
SWITCH

TIMER            T2B
WORKER        JUMP SQUATS
SWITCH

TIMER            10 PLATE TO CEILING SIT UPS
WORKER       PASS THRUS
SWITCH

TIMER             25 BICYCLES
WORKER         F2C    40/50
SWITCH

BOTH PARTNERS TOGETHER RUN 1 CORNER RUN TO FINISH

THEN:

FOR EXTRA CREDIT
3 MIN KNEE HOLD 45LB PLATE