10.11.21 Workout of the Day

Happy 18th Birthday Emily.

Fittest of the Coast information
We are hosting FOTC this Thursday night at 630 PM. There will be no evening classes. All members are encouraged to show up to cheer on the 6 fellow participating athletes.

Sign ins
Please all continue to sign in for classes. We will accommodate all athletes.

Barbell
”Jack Sparrow”
For Time
80/64 calorie bike or ski
50 DB Hang Power Snatch (50/35)
30 DB- facing burpees
Directly into
50 DB overhead walking step outs (50/35)

Interval
Conditioning
10 RFT
15 sit-ups
15 KBS (53/35)
-Cash in & out with 800 m run-

Midline:
Accumulate 5 minute of low plank
[10 minute cap ]