RAW WALL TODAY 12/30/11

3 MIN JUMP ROPE
15 OH SQUATS W/ROPE
15  SQUAT HOLD PRESSES W/ROPE
10/10 OH WALKING LUNGES
WARM UP
3 BURPEES
10 JUMPING PULL UPS
3 BURPEES
10 SIT UPS
3 BURPEES
30 SEC HSH
5 INVERTED RING ROWS
WORK OUT    4MIN PODS AMRAP  1 MIN REST BTWN PODS
1 ROPE CLIMB
15/15 FONDAS

5 PULL UPS
5 RING DIPS

5 HS PU
25 SUPERS

10 WEIGHTED SIT UPS   45/35 PLATE
5/5 HEAD CIRCLES  45/35 PLATE

5/5 FLOOR 2 CEILING  50/40
10/10 WALKING PUSH UPS

THEN:
1 MIN KNEE HOLD
3 MIN ELECTRIC CHAIR  135
1 MIN KNEE HOLD
4 MIN PLANK HOLD 45LB PLATE
1 MIN KNEE HOLD