RAW WALL TODAY 09/08/14

3 MIN JUMP ROPE
15 OVERHEAD SQUATS W/ROPE
15 PUSH PRESS FROM SQUAT HOLD W/ROPE
10/10 OVERHEAD WALKING LUNGES W/ROPE

WARM UP

WALKING PUSH UPS
ONE ARM HANG CLEAN SQUAT PRESS
BLDG RUN
INVERTED RING ROWS
15 MINUTES

WORK OUT        PARTNERS

TIMER

BLDG RUN TO SHORT SIDE CORNER W/DB
1ST ROUND  5/5 ONE ARM THRUSTERS  2ND ROUND ADD 5/5 BENT OVER ROWS
3RD ROUND ADD 5/5 DB SWINGS
WALKING LUNGE SHORT SIDE W/DB
RUN BACK TO START W/DB

WORKER
1ST ROUND DEAD LEFTS   2ND ROUND ADD ROLL OUTS   3RD ROUND ADD OVER THE BAR BURPEES

THEN:

TIMER
5 DEAD LIFTS
5 ROLL OUTS
5 OVER THE BAR BURPEES

WOKRER
ONE ARM THRUSTERS  ALTERNATING
SWITCH

2 ROUNDS