10.9.20 Workout of the Day

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸.

For today, we have added a 930 AM & 415 Barbell class for FOTC competition.

Fittest of the Coast
Week 2 of The Fittest of the Coast 5-week competition starts today. Complete information will be on our Members-Only FB page. All Barbell classes will complete the WOD today in class & on Monday. Those registered will be judged by a fellow athlete during class. Those not registered do not need a judge.

Barbell
FOTC WOD 2
Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat snatches (225 / 155 lb.) *Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat snatches (245 / 175 lb.) Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat snatch (265 / 185 lb.) *If all reps are completed, time cap extended by 4 minutes.
-Please read all standards posted on our FB Page-

Interval
25 minute AMRAP
30 KBS (53/35)
30 shoulder taps (1.1.2.2)
30 Box Jumps (24/20)
30/24 calorie row or 400 m sprint