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 Times Through:

30 Sec On / 15 Sec Off

1. Jump Rope

2. No Pushup Burpees

3. Jump Rope

4. KB Goblet Squat

WOD

Metcon (No Measure)

EMOM12

Min 1: 10/8 Cal Row

Min 2: 12 S/A DB Thrusters (6 per)

Min 3: 15 AB Mat Sit Ups

A: Metcon (AMRAP – Rounds and Reps)

14 Rounds (7 Rounds EACH)

Teams of 2:

4 Burpees

8 KB Swings (53/35)

12 Wall Balls (20/14)
1 person works 1 person rests, switch off after every completed round.