10.2.20 Workout Of the Day

Box Brief
RED Friday’s. Wear your RED and Remember Everyone Deployed 🇺🇸🇺🇸.

For today, we have added a 415-515 Barbell class for FOTC competition.. All other athletes wanting use this time for open gym please feel free to..

Fittest of the Coast
Week 1 of The Fittest of the Coast 5-week competition starts today. Complete information will be on our Members-Only FB page. All Barbell classes will complete the WOD today in class & on Monday. Those registered will be judged by a fellow athlete during class. Those not registered do not need a judge. If you have not registered, please do so at https://fittestofthecoast.com/.

Barbell -FOTC WOD Week 1
Conditioning
15 minute AMRAP
20 Wall Balls
20 Calorie Row

VARIATIONS :Rx’d: (Ages 18-54) Men throw 20-lb. ball to 10-ft. target Women throw 14-lb. ball to 9-ft. target Scaled: (Ages 18-54) Men throw 14-lb. ball to 10-ft. target Women throw 10-lb. ball to 9-ft. target Teenagers 14-17: Boys throw 14-lb. ball to 9-ft. target Girls throw 10-lb. ball to 9-ft. target Scaled Teenagers 14-17: Boys throw 14-lb. ball to 8-ft. target Girls throw 10-lb. ball to 8-ft. target 55+: Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target Scaled 55+: Men throw 14-lb. ball to 8-ft. target Women throw 10-lb. ball to 8-ft. target

Interval
1. Conditioning , “UFO”
A. AMRAP 5, Rest 3
200’ walking lunge
300 m single object run (50/35)
Time remaining max ski / bike

B. AMRAP 5, Rest 3
100’ single object front rack lunge (50/35)
300 m single object run (50/35)
Time remaining max ski/bike

C. AMRAP 5, Rest 3
50’ double object front rack walking lunge(50/35)
300 m odd object sprint (50/35)
Time remaining max ski/bike

D AMRAP 5,
25’ double overhead object walking lunge(50/35)
300 m odd object sprint (50/35)
Time remaining max ski/bike