RAW WALL TODAY 09/28/11

3 MIN JUMP ROPE
15 OHS W/ROPE
10/10 WALKING LUNGES
WARM UP
1 BEAR CRAWL R
1 WALL CLIMB
1 BEAR CRAWL F
20 SUPERS
10 SQUATS
3 ROUNDS

WORK OUT

1 MINUTE MOVING……. 1 MIN HOLDING
2 ROUNDS EACH EXERCISE

PUSH UPS   1ST ROUND HOLD ARMS EXTENDED ….2ND ROUND HOLD BODY 1 INCH FROM MAT
SQUATS 75/65 HOLD SQUAT WITH WEIGHT ON SHOULDERS
LUNGES 75/65  1ST ROUND RIGHT LEG HOLD IN BACK…..2ND ROUND LEFT LEG HOLD IN BACK
DB SWING  45/40   HOLD SUMO SQUAT WITH WEIGHT BETWEEN LEGS
OHP  75/65   HOLD OVER HEAD ARMS EXTENDED
FINSH WITH:
5 MIN PLANK HOLD  45LB PLATE

EXAMPLE:
OHP  AMRAP 1 MIN
OH HOLD  STATIC HOLD OVER HEAD 1 MIN
OHP  AMRAP 1 MIN
OH HOLD  STATIC HOLD OVER HEAD 1 MIN