5
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 PVC Strict Press
Strength
Every 90 Sec x 5 Sets
Metcon (Weight)
10 DB Push Press + 5 Burpees
*Go heavy on the Push Press
WOD
Metcon (Time)
E3MOM18
10/8 Cal Row
15 A. KB Swings (53/35)
10 Box Jumps (24/20″)
20 Double Unders (40 SU)
*Aim to finish each round in 2:30
..
If more than 8 – have one group start on the Row one group start on the double unders and go in reverse.
WOD
Metcon (AMRAP – Rounds and Reps)
AMRAP3
12 Up Downs
10 Ab Mat Sit Ups
8 Alt DB Snatches (35/20)
..Rest 2 Minutes.. REPEAT!