RAW WALL TODAY 08/25/11

3 MIN JUMP ROPE
DANNY RUN
WARM UP
10 SUPERS
  1 TRI PUSH UP
10 SUPERS
   2 TRI PUSH UP
CONTINUE UNTIL:
10 SUPERS
   5 TRI PUSHUPS
THEN:
BEAR CRAWL F
5 BURPEES
BEAR CRAWL R
5 INVERTED RING ROWS
2 ROUNDS

WORK OUT
FIND YOUR 1 RM DEAD LIFT     8 MINUTES

THEN:
FIRST ROUND:
1 DEAD LIFT  225/155
1 RING DIP
2 BOX JUMPS
SECOND ROUND:
2 DEAD LIFTS
2 RING DIPS
4 BOX JUMPS
3RD ROUND:
3 DEAD LIFTS
3 RING DIFS
6 BOX JUMPS
CONTINUE ABOVE PATTERN…ADDING ONE DEAD LIFT, 1 RING DIP AND 2 BOX JUMPS EACH ROUND UNTIL THE FINAL ROUND OF:
10 DEAD LIFTS
10 RING DIPS
20 BOX JUMPS
THEN:
10  9  8  7  6  5   4  3  2  1
LEG ROLLS
PUSH UPS