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 2 Minutes for 5 Sets

KB Sumo Squat (15 Reps)

In a Sumo Deadlift Stance (arms remain straight) raise the hips and the chest at the same time.
This is not a deadlift, drop the hips to a paralell position!

WOD

Metcon (AMRAP – Reps)

EMOM20

Min 1: 16 KB Swings (53/35)

Min 2: 8 Burpee Box Jumps (24/20″)

Min 3: Max Wall Balls (20/14)

Min 4: Rest
Score is total wall balls.

Metcon (AMRAP – Rounds and Reps)

AMRAP8

20 BW Lunges

10 DB Push Press (2×35/20)

5 Pullups / Ring Rows