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

30 Single Unders

20 Lunges

10 Air Squats

5 No Pushup Burpees

Strength

Every 90 Seconds for 6 Sets

Dumbbell Thruster (12 Reps)

Increase each set

WOD

Metcon (No Measure)

E2MOM20

Station 1 – 400/300m Row

Station 2 – 2 Rounds

9 DB Deadlift (2×35/20)

6 DB Push Press

3 Burpees
Complete each station in under 2 minutes!

Metcon (Time)

For Time:

30-20-10

Russian Kb Swings (53/35)

Hanging Knee Raises