LEVEL ONE
21 – 18 – 15 – 12 – 9 – 6
Calorie Row
Russian KB Swings 53#/35#
KB Clean and Jerk (1 KB)
X2 Sit Ups
*200m Run after every round.
Post time.
LEVEL TWO
“Fran”
21 – 15 – 9
Thrusters 95#/65#
Pull Ups
– Rest 3 minutes –
30 Calories on Assault Bike
40 Double Unders
50 GHD Sit Ups
40 Double Unders
30 Calories on Assault Bike
– Rest 3 minutes –
400m Farmer’s Walk (2 laps) 2 @ 53#/44#
Post time minus 6 minutes.
WEIGHT VEST WEDNESDAY
20#/14#
800m Run
100 Squats
600m Run
75 Push Ups
400m Run
50 Pull Ups
200m Run
Post time.
La Mesa Workout Blog 
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