RAW WALL TODAY 09/14/11

3 MIN JUMP ROPE
WARM UP
9    6    3
SUPERS
V UPS
JUMPING PULL UPS
BETWEEN EACH ROUND PERFORM THE FOLLOWING:
1 BEAR CRAWL F/R
15 SEC HAND STAND
1 WALKING LUNGE F/B
15 SEC HAND STAND

WORK OUT
1 MIN    SUPER                 2 MIN  V UPS                   5 MIN   PLANK 45LB PLATE

1 MIN     BAR HANG         2 MIN   KNEE HOLD        5 MIN  OVERHEAD HOLD W/BAR

1 MIN    1 LEG PINCH HOLD         2 MIN  LUNGE HOLD  45LB PLATE     5 MIN   ELECTIRC CHAIR 85LBS
                RIGHT ARM SAME LEG              EACH LEG
                LEFT ARM SAME LEG
                REPEAT FOR BOTH LEGS

READING ACROSS FROM 1 MIN  >>> 2MIN >>> 5 MIN, PERFORM EACH OF THE 3 PODS ABOVE
WITH NO MORE THAN 30 SEC REST BETWEEN HOLDS.