LEVEL ONE
4 Rounds
250m Row
200m Run
+
30 Wall Ball 20#/14#
+
3 Rounds
250m Row
200m Run
+
100 Russian KB Swings 53#/35#
+
2 Rounds
250m Row
200m Run
+
25 Burpees
Post time.
LEVEL TWO
10 Clean and Jerks 135#/95#
15 CTB Pull Ups
25 GHD Sit Ups
+
600m Run
+
7 Clean and Jerks 155#/105#
10 Bar Muscle Ups
20 GHD Sit Ups
+
400m Run
+
4 Clean and Jerks 175#/115#
5 Muscle Ups
15 GHD Sit Ups
+
200m Run
Post time.
OLD SCHOOL
5 Rounds
15/10 Calories on Assault Bike
30 Squats
15 Mt. Climbers R+L=1
25 Sit Ups
20 Alternating Plank Shoulder Touches
20 Hollow Rock F+B=1
Post time.
La Mesa Workout Blog 
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