Level One
500m Row
400m Run
20 DB Hang Squat Cleans 35#/25#
20 DB Push Jerks
20 GHD Sit Ups
20 Push Ups
50 Double Unders
20 Push Ups
20 GHD Sit Ups
20 DB Push Jerks
20 DB Hang Squat Cleans
400m Run
500m Row
Post time.
Level Two
E4M for 16 minutes
20 Calories on Assault Bike
20 Wall Ball 20#/14#
– Rest 4 minutes –
E4M for 16 minutes
200m Run
50 Double Unders
50 ft. Handstand Walk
Post Rx or cycles completed for each.
Old School
10 Rounds
200m Run
Odd Rounds:
20 Sit Ups
15 Thrusters 45#/35#
Even Rounds:
10 Lateral Bench Jumps R+L=1
20 Russian KB Swings 53#/35#
Post time.
La Mesa Workout Blog 
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