11.2.20 Workout of the Day

Fittest of the Coast
Week 5 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.

Barbell - Fittest of the Coast Final Week 5
10 RFT
9 Thrusters
35 Double-Unders
-20 minute cap-

Interval
On the every 4:00 x 4 rounds
ODD: 500/400 m row
15 burpees
EVEN: 400 m run
20 KBS (53/35)
Score =slowest set

Midline: 3 sets for efficiency
1minute plank on elbows
25 sit-ups
15 glute bridges