RAW WALL TODAY 08/30/13

3 MIN JUMP ROPE
15 OVERHEAD SQUAT W/ROPE
15 OVERHEAD PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGE W/ROPE

WARM UP   PARTNERS    20 MINUTES

INCREASING WEIGHT DEAD LIFTS
AMRAP WHILE PARTNER DOES:

1 BLDG RUN
SWITCH

WORK  OUT        PARTNERS
TIMER
TRAVELING PLANKS FORWARD  40/50

WORKER CYCLING THROUGH THE FOLLOWING

SQUAT HOLD
SWITCH
5 BURPEES TOGETHER

F2C
SWITCH
5 BURPEES TOGETHER

WEIGHTED SIT UPS
SWITCH
5 BURPEES TOGETHER

THEN
2 MIN SQUAT HOLD W/WEIGHT
1 MIN ONE ARM OVERHEAD HOLD ON ONE LEG LEFT 40/50
1 MIN ONE ARM OVERHEAD HOLD ON ONE LEG RIGHT
4 MIN PLANK W/45LB PLATE