HAPPY BIRTHDAY, COACH EMILY!!!!!
LEVEL ONE
800m Run
50 Russian KB Swings 53#/35#
50 Calorie Row
600m Run
40 Russian KB Swings
40 Calorie Row
400m Run
30 Russian KB Swings
30 Calorie Row
200m Run
20 Russian KB Swings
20 Calories Row
Post time.
LEVEL TWO
300 Double Unders
*3 Burpee Penalty for every break.
+
4 Rounds
12 Alternating DB Hang Clean and Jerk 50#/35#
12 CTB Pull Ups
12 GHD Sit Ups
Post time and total Burpees.
Weight Vest
20#/14#
EMOM for 30 minutes
1st minute: 7 Pull Ups + 15 Squats
2nd minute: 15 Push Ups + 15 Squats
3rd minute: 15 Squats + 5 Squat Thrusts
Post Rx or cycles completed.
La Mesa Workout Blog 
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