RAW WALL TODAY 11/30/10

WARM UP
10 WALL BALLS
1 BLDG RUN
30 SEC HAND STAND HOLD
10 SQUATS
2 ROUNDS

WORK OUT

START OUTSIDE CORNER OF BLDG
TO COMPLETE ONE TIME AROUND
USING INSTRUCTIONS BELOW

15 WALKING OH LUNGE  65# BAR
LEAVE WEIGHT AND RUN BACK TO RAW (LONG WAY)
20 PULL UPS
40 DBS  62/40
60 V UPS
RUN BACK TO WEIGHT LONG WAY, CONTINUE AROUND BLDG WITH:
30 WALKING OH LUNGES
LEAVE WEIGHT , RUN BACK TO RAW (LONG WAY)
15 PULL UPS
30 DBS
45 VUPS
RUN BACK TO WEIGHT LONG WAY, CONTINUE AROUND BLDG WITH:
45 OH WALKING LUNGES
LEAVE WEIGHT, RUN BACK TO RAW (LONG WAY)
10 PULL UPS
20 DBS
30 V UPS
RUN BACK TO WEIGHT LONG WAY, CONTINURE AROUND BLDG WITH:
60 WALKING OH LUNGES
LEAVE WEIGHT, RUN BACK TO RAW (LONG WAY)
5 PULL UPS
10 DBS
15 V UPS
RUN BACK TO WEIGHT LONG WAY, CONTINUE AROUND BLDG TO END WITH:
 ? OH WALKING LUNGES BACK TO STARTING POSITION

? COUNT NUMBER OF STEPS NEEDED
TO FINISH……THEN COMPLETE WORKOUT
WITH BURPEES USING THAT NUMBER