12
Jan
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)
Tabata (8×20/10r)
Air Squats & KB Swings
Strength
Every 90 Seconds x 5 Sets
Front Rack Reverse Lunge (14 Reps)
*Use Kettlebells or Dumbbells – perform 14 reps alternating
** Perform in place
WOD
Metcon (No Measure)
E2MOM16
Min 0-2: 150/125m Row + 10 DB Squats (2×35/20)
Min 2-4: 15 DB Floor Press + 10 MB Sit Ups (20/14)
Metcon (Time)
For Time:
21-15-9
Up Downs
KB Swings (53/35)
Ring Rows