La Mesa Workout Blog

Level One
3 Rounds
200m Farmer’s Walk 2@ 53#/35#
10 Deadlifts 135#/95#
15/10 Hand Release Push Ups
+
200m Run
20 Burpees
200m Run
20 Power Cleans 95#/65#
200m Run
20 Front Squats
200m Run
Post time.

Level Two
3 Rounds
15 DB Snatches Right Arm 50#/35#
15 GHD Sit Ups
15 DB Snatches Left Arm
15 DB Overhead Squats
+
800m Run
+
3 Rounds
25 Calories on Assault Bike
1 Rope Climb
10 Burpees
Post time.

Weight Vest 20#/14#
1 Mile Run
+
21 – 15 – 9
DB Thrusters 35#/25#
Pull Ups
+
800m Run
+
21 – 15 – 9
DB Front Squats
Push Ups
Post time.