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

20 Single Unders

10 Air Squats

10 PVC Pass Throughs

10 Pushups

Strength

EMOM10

Metcon (Weight)

Min 1: 15 DB Floor Press

Min 2: 15 DB Bent Over Row
*Go heavy on the Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP15

200m/150m Row

20 Wall Balls (20/14)

10 Up Down Box Jumps (24/20″)

10 Alt. DB Snatches (35/20)
*If more than 8 people stagger start one group on the Row one group on the UDBJ’s.. Musical Rowers if need be!

Metcon (No Measure)

EMOM8:

Min 1: 40 Sec Sit Ups

Min 2: 40 Sec Plank

Min 3: 40 Sec Russian Twists

Min 4: 40 Sec Flutter Kicks