10.22.21 Workout of the Day

Kat

Red Friday’s
Wear your RED & Remember Everyone Deployed.

Fittest of Coast Information
FOTC Week 4 starts today. All registered online athletes we will judged by a fellow member in class on the Barbell Side. Those non-registered athletes will complete the wod without a judge.

Hydrostatic Body Fat Testing
This Thursday PM & Friday AM the Southeastern Body Composition Mobile Testing Truck will be at our facility. Any member that would like to get their body composition tested, please sign up at the gym or on our FB/ IG to reserve a spot.

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

Barbell
Fittest of the Coast Workout 4
For max reps
9:00 AMRAP
3 rounds
16 TTB
50’ DB walking lunge (50/35)
Then
3 rounds
8 Devil Press (50/35)
25’ handstand walk
-Division & scaling options listed on whiteboard.-

Barbell
Conditioning 4 rounds (1:00 on /:30 off)
Station 1: calorie bike
Station 2: calorie ski
Station 3: bumper ground overhead (45/25)
Station 4: airsquats
Station 5: GHD reverse hyperextensions

-Goal is all our for the entire minute.-