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

30 Single Unders

20 Lunges

10 Air Squats

5 Pushups

Strength

Every 2 Minutes for 5 Sets

KB Sumo Squat (15 Reps)

In a Sumo Deadlift Stance (arms remain straight) raise the hips and the chest at the same time.
This is not a deadlift, drop the hips to a paralell position!

WOD

Metcon (Time)

E3MOM18

A. Station 1

10/8 Cal Row

10 AB Mat Sit Ups

5 Burpee Box Jumps

B. Station 2

20 Double Unders

10 Ring Rows

5 DB Thrusters
Try to keep each round under 2 minutes, every 3 Minutes Switch Stations.

Metcon (AMRAP – Rounds and Reps)

AMRAP10

15 Wall Balls (20/14)

10 DB Lunges

5 DB Floor Press