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

E90Sec x5 Sets

Metcon (Weight)

15 DB Deadlifts + 3 Box Jumps (24/20″)
Increase weight

WOD

Metcon (AMRAP – Reps)

Min 1: 20 KB Swings (53/35)

Min 2: 40 Sec KB Front Rack Hold (Heavy)

Min 3: Max KB Thrusters

Min 4: Rest

Metcon (No Measure)

EMOM8

Min 1: 40Sec Plank

Min 2: 40Sec Max Russian Twists
Work for as HARD as you can in the 40 seconds of work!