Sara Nelson

Tuesday 8.30.16 WOD

Skill: Muscle up Prep WOD: Run 800m 12 Muscle Ups 2 Rounds

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Monday 8.29.16 WOD

3 Split Squats (each side) Every 2min for 6min 6 Split Squats (each side) Every 2min for 6min 9 Split Squats (each side) Every 2min for 6min

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Saturday 8.27.16 WOD

In Teams of 3: 1. Accumulate as many lbs lifted as possible of Squat Clean and Jerk in 10min 2. Then as many meters as possible with a Prowler in 10min   Score = Total weight lifted for all teammates (add up all three lifts for each athlete). Scoring Example: If person one lifts 100lbs for all three sets of 3 reps, their score is 300lbs. If person 2 lifts 135lbs + 145lbs and attempts 155lbs but fails on rep 2, their score is 280lbs. If person 3 lifts 200lbs for all three sets of 3 reps, their score is …

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Friday 8.26.16 WOD

1 Weighted Pullup 3 Bar Muscle-ups 6 Pistols AMRAP 10min

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Thursday 8.25.16 WOD

Skill: GHD / Squat Skill Work Strength: Build up to a heavy 1RM for the day METCON: 8 Back Squat at 50% 12 GHD Sit-up / Sit-up 5 Rounds

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Wednesday 8.24.16 WOD

Min 1: 15/10 Cal Row Min 2: 10 DB Power Cleans (55/35lbs) Min 3: 16 Jumping Lunges Min 4: Rest 6 Rounds

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Tuesday 8.23.16 WOD

Part 1: Thruster 1RM Part 2: Thruster Ladder @ 70% 1RM Add 1 Thruster every minute

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Monday 8.22.16 WOD

25 Double Unders 15 Pullups 7 Rounds * Every 2min you perform 8 x shuttle runs

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8.20.16 WOD

Destination WOD Join us at Sunset Park in San Marcos for another destination WOD at 8:30am. No regular group classes at the box this day.   3337 La Mirada Dr San Marcos, CA 92078 Box Brief: Afterwards, come to CrossFit Double Barrel and watch lifters compete in the Double Barrel Open. (Lifting starts at 9am with lifters periodically throughout the day).

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8.19.16 WOD

WOD: 9 Shoulder to Overhead (95/65lbs) 18 Pushups 6 Shoulder to Overhead (135/95lbs) 12 Pushups 3 Shoulder to Overhead (155/115lbs) 6 Pushups 3 Rounds

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