10.23.20 Workout of the Day

830 AM crew

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

For today, we have added a 930 AM & 415 Barbell class for FOTC competition.

Fittest of the Coast
Week 4 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.

Barbell - Fittest of the Coast Week 4
Part A
1-2-3-4-5-6-7-8-9-10
Double DB front squats
Bar-facing burpees

Part B
1 RM Clean

12 minute cap

If Part A is not completed in under 12 minutes, athletes will not lift and will not have a score for Part B. If Part A is performed scaled, Part B will also be scored as scaled and will rank below anyone who did not scale Part A.

Interval
1.Conditioning
On the every 4 minutes x 6 sets
500 m row/400 m run/ 25/18 calorie bike
20 jumping lunges
10 pushups

Athletes are encouraged to mix & match run, row & bike.
Score= slowest round.