4
Dec
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!
WOD
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