Level One
Complete the following in any order or any rep scheme:
50 GHD Sit Ups
100 Russian KB Swings 53#/35#
1000m Row
200 Double Unders
50 Pull Ups
50 Push Ups
3:00 Forearm Plank Hold
Post time.
Level Two
5 – 7 – 9
Power Cleans 205#/145#
Ring Muscle Ups
20 – 25 – 20
Calories on Assault Bike
Russian KB Swings 70#/53#
12 – 14 – 16
Alternating Pistols
Alternating Handstand Shoulder Touches
*200m Run after each round.
Post time.
Weight Vest Wednesday
20#/14#
800m Run
+
3 Rounds
12 DB Hang Squat Cleans 35#/25#
12 DB Push Press
12 Pull Ups
+
600m Run
+
3 Rounds
30 Squats
20 Push Ups
10 Box Jumps 20″
+
400m Run
Post time.
La Mesa Workout Blog 
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