10.12.20 Workout of the Day

Pete

Fittest of the Coast
Week 2 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
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-

Non-led Barbell Option
20 minute AMRAP
50 sit-ups
40 Alternating DB Snatches (53/35)
30/24 calorie machine or 400 m run
10 burpees

Interval
25 minute AMRAP
50 sit-ups
40 Alternating DB Hang Snatches (50/35)
30/24 calorie machine or 400 m run
10 burpees