OUT|F.I.I.T.

Bed Stuy, Bushwick, Clinton Hill, East Williamsburg, Williamsburg – OUT | F.I.I.T.

Announcements

QOD

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Throughs

10 PVC Strict Press

10 Air Squats

10 No Pushup Burpees

Strength

Every 90 Seconds for 5 Sets

DB Bench Press (15 Reps)

*ONE weight across all 5 sets

WOD

A: Metcon (AMRAP – Rounds and Reps)

AMRAP8

20 Wall Balls (20/14)

15 KB Swings (53/35)

10 Box Step Ups

-Rest 2 Min

AMRAP8

20 Double Unders

15 Box Dips

10 KB Deadlifts (53/35)

Metcon (Time)

21-15-9

Up Downs

DB Push Press (2×25/15)

DB Bent Over Rows
10 Minute Cap