RAW WALL TODAY 08/11/11

3 MIN JUMP ROPE
1 BLDG RUN
WARM UP
10 V UPS
10 FLOOR WIPERS
10 MT CLIMBERS
10 PUSH UPS
3 ROUNDS

WORK OUT
20 SEC ON    10 SEC REST    8 ROUND  1 MIN REST BTWN ROUNDS
ALL EXERCISES USE A PLATE   45/35
WEIGHT MUST BE HELD THROUGH ENTIRE 8 ROUND PERIOD

PUSH PRESS  (PLATE MUST NOT TOUCH GROUND THRU ALL 8 ROUNDS)

BICYCLES  (ARMS EXTENDED, DEAD ROACH HELD DURING 10SEC “BREAK”)

ELECTRIC CHAIR  WITH PLATE     4 MIN       NO REST

ROACH PULLS  (ARMS EXTENDED, DEAD ROACH HELD DURING  10 SEC “BREAK”)

HEAD CIRCLES  (4 ROUND IN ONE DIRECTION      4 ROUNDS IN OPPOSITE DIRECTION)

PLANK HOLD   WITH PLATE ON BACK    4 MIN   NO REST