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 + 10 DB Push-Ups
*Go heavy on the Push Press

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP15

10/8 Cal Row

15 DB Thrusters (2×25/15)

20 Double Unders (40 SU)

15 Ab Mat Sit Ups
*If more than 8 people stagger start one group on the Row one group on the Double Unders.. Musical Rowers if need be!

WOD

Metcon (Time)

EMOM8:

Min 1: 40 Sec Plank

Min 2: 10 Box Jump Overs