RAW WALL TODAY 11/08/12

3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15 OH PUSH PRESS FROM SQUAT W/ROPE
10/10 OH WALKING LUNGES W/ROPE
WARM UP
SHOVEL SNOW
WORK OUT

7 HANG CLEAN SQUATS W/BALL
7 PUSH UPS
9 ROUNDS
AFTER FIRST 4 ROUNDS
1 MIN SQUAT W/BALL
AFTER NEXT 5 ROUNDS
1 MIN BOTTOM PUSH UP HOLD

3 PULL UPS
10 V UPS
11 ROUNDS
AFTER FIRST 5 ROUNDS
1 MIN BAR HANG
AFTER NEXT 6 RONDS
1 MIN V HOLD

5 PUSH PRESS 65/75
6 FLOOR WIPERS W/WEIGHT
15 ROUNDS
AFTER FIRST 7 ROUNDS
1 MIN OVER HEAD HOLD W/WEIGHT
AFTER NEXT 8 ROUNDS
1 MIN KNEE HOLD

LUNGE ACROSS FOOR W/WEIGHT
9 ROUNDS
BEAR CRAWL
10 ROUNDS
THEN
4 MIN PLANK HOLD 45LB WEIGHT