10.19.20 Workout Of The Day

Fittest of Coast WOD 3

Fittest of the Coast
Week 3 Fittest of the Coast WOD Redo will be held in class today for the barbell clssses. Those registered will be judged by a fellow athlete during class. Scores MUST be submitted online by 9 PM tonight. There will be an optional Barbell workout for those not re-doing the workout.

Barbell
Fittest of the Coast WOD 3
2 RFT of : 20 Box Jump Overs (24/20), 20 Handstand Push-Ups, 20 Box Jump Overs, 10 Bar Muscle-Ups, 20 Box Jump Overs, 20 Ft Handstand Walk 20 Box Jump Overs, 10 Ring Muscle-Ups Time cap: 14 minutes

-All division scaling options will be posted in class, on the whiteboard.-

Interval
Conditioning
On the every 10:00 x 3 sets
800 m run
1000/800 m row
-Score= slowest round-

Midline
125 Straight leg sit-ups
-After every 25 complete :45 second unbroken plank-