Level One
1500m Row
30 Wall Ball 20#/14#
25 Double Unders
10 Burpees
1000m Row
40 Wall Ball
35 Double Unders
10 Burpees
500m Row
30 Wall Ball 25 Double Unders
10 Burpees
Post time.
Extra Credit: 1 Mile Run
Level Two
3 Rounds
12 DB Front Squats 50#/35#
30 Double Unders
12 Pull Ups
+
3 Rounds
200m Run
100ft. Handstand Walk
20 GHD Sit Ups
+
15 Wall Walks
Post time.
Weight Vest
20#/14#
800m Run
+
5 Rounds
5 Pull Ups
10 Push Ups
15 Squats
+
600m Run
100 Step Ups 20″/16″
+
400m Run
30 Plate Clean and Press 35#/25#
15 Burpees
Post time.
La Mesa Workout Blog 
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