27
Sep
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:
30 Sec On / 15 Sec Off
Jumping Jacks
Lunges
No Pushup Burpees
KB Swings
WOD
Metcon (No Measure)
EMOM10
Min 1: 15 Air Squats + 5 DB Push Press
Metcon (No Measure)
Every 8 Minutes for 24 Minutes
400m Run
12 Box Jumps (24/20″)
400m Row
6 Burpees
If more than 8 people – switch the run and row for half.
Ex.
400m Row
20 BJO
400m Run
10 Burpees