RAW WALL TODAY 09/29/10

WARM UP

10 WALL BALLS
20 BURPEES
30 SECOND HAND STAND HOLD
40 JUMPING PULL UPS
50 SUPERMEN
1 BLDG RUN

WORK OUT

10 ONE ARM DBS RIGHT ARM  30/25
10 DB TOE TOUCH RIGHT ARM
10 DB FLOOR TO CEILING RIGHT ARM
30 DB OVERHEAD ONE ARM HOPS RIGHT ARM
10 DB MANMAKERS  RIGHT ARM
10 ONE LEG PUSH UPS RIGHT LEG DOWN
REPEAT LEFT SIDE
AMRAP 5 MINUTES:

THEN:

HOLDS AFTER EACH 5 MINUTES
FIRST 5 MINUTES:                 1 MINUTE,    1 INCH OFF FLOOR PLANK
SECOND 5 MINUTE ROUND:  2 MINUTES: 1 MIN RIGHT SIDE PLANK HOLD
                                                                 1 MIN LEFT SIDE PLANK HOLD
THIRD 5 MINUTE ROUND:       3 MINUTE FOREARM PLANK HOLD
FOURTH 5 MINUTE ROUND:    4 MINUTE ELECTRIC CHAIR