La Mesa Workout Blog

Level One
AMRAP in 12 minutes
1500m Row (Buy In)
20 Russian KB Swings 53#/35#
10 Pull Ups
20 Mt. Climbers
– Rest 3 minutes –
AMRAP in 12 minutes
800m (Buy In)
12 GHD Sit Ups
12 Box Jumps 20″
12 Goblet Squats
12 Double Unders
Post rep total for each.

Level Two
21 – 18 – 15 – 12 – 9 – 6
Calories on Assault Bike
Triple Unders
X2 Sit Ups
– Rest 3 minutes –
4 Rounds
8 Deadlifts 225#/155#
10 Box Jumps 30″/24″
12 Toes to Bar
14 Proper Push Ups
Post time minus 3 minutes.

Old School
12 Rounds
200m Run
250m Row
+
3 Rounds
30 Double Unders
10 Burpees
Post time.