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)

3 Times Through:

40 Sec On / 20 Sec Off

1. Jump Rope

2. Ring Rows

3. Jump Rope

4. Air Squat

WOD

Every 5 Minutes for 30 Minutes

Complete A.. rest until the 5 minute mark.. etc

A: Metcon (Time)

1000/800m Row

B: Metcon (Time)

30 Wall Balls (20/14) + 20 Box Jumps (24/20″)

C: Metcon (Time)

30 MB Mat Sit ups + 20 Burpees