23
Aug
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 Times Through:
30 Sec On / 15 Sec Off
1. Jump Rope
2. No Pushup Burpees
3. Jump Rope
4. Air Squat
WOD
Metcon (No Measure)
EMOM12
Min 1: 10/8 Cal Row
Min 2: 16 S/A DB Thrusters (8 per)
Min 3: 16 AB Mat Sit Ups
A: Metcon (AMRAP – Rounds and Reps)
AMRAP18
Teams of 2:
4 Burpees
8 KB Swings (53/35)
12 Wall Balls (20/14)
1 person works 1 person rests, switch off after every completed round.