10.26.20 Workout of the Day

Fittest of the Coast Week 4

Fittest of the Coast
Week 4 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 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
On the every 5 minutes x 6 sets
15 burpees
20 sit-ups
500/400 m row or 25/18 cal bike or 400 m run

-Goal is to keep your splits under 3:30/ rd & earn your rest. Modify your run distance to an achievable 2:00 pace per set.