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)

12 DB Push Press + 8 DB Push-Ups
*Go heavy on the Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP15

15/12 Cal Row

30 Bodyweight Lunges

10 DBL DB Snatch (2×35/20)

5 Burpees Over DBs
*If more than 8 people stagger start one group on the Row one group on the Lunges.. Musical Rowers if need be!

WOD

Metcon (Time)

EMOM10:

Min 1: 20 MB Russian Twists

Min 2: 10 Box Jump Overs