10.15.21 Workout of the Day

830 AM Crew

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

Fittest of Coast Information
FOTC Week 3 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.

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

Barbell
Fittest of the Coast Workout 3

Prior to 8:00, complete: 15/12 Calorie Row + 15 Squat Clean (135/95)

15/12 Calorie Row +12 Squat Clean (185/125)

*Prior to 12:00, complete: 15/12 Calorie Row + 9 Squat Clean (225/155)

*Prior to 16:00, complete:15/12 Calorie Row + 6 Squat Clean (245/165)

*Prior to 20:00, complete: 15/12 Calorie Row + 3 Squat Clean (275/185(

*Prior to 24:00, complete: 15/12 Calorie Row+ 1 Squat Clean (295/195)

*If all reps are complete, time cap extends by 4 minutes.

Please check your age division for weights.

Interval
Conditioning Interval (:30/:30)
Minute 0-9: max calorie bike
Minute 9-10: rest
Minute 10-19: max DB renagade row (35’s/20’s)
Minute 19-20 rest
Minute 20-29: max burpees to pull-ups rack
Minute 29-30 rest