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!