December 2023

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Squat 4 x 6 @ 85% WOD 4 RFT 300m Row 15 AKBS 20 V Up 15 Push Ups

Primus Fitness – PrimusFit Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds of 6 Power Cleans 8 shoulder to overheads 10 Toes to bar Cash out: 30 Wall Balls L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds of 6 Power Cleans 8 Shoulder-to-overheads 10 Toes to bar Cash out: 30 Wall Balls L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Weightlifting Low Bar Squat 4 x 6 @ 85% Wod 18 min cap Buy in: 30 Wall Balls (20/14) 4 rounds of 6 Power Cleans 8 Shoulder-to-overheads 10 Toes to bar Cash out: 30 Wall Balls L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit WOD Teams Of 3 Split Reps You Go I Go Buy In: 120/96 Cal Row 3 Rounds: -30 Deadlifts -60 V-Ups -18 Squat Cleans -45 Sprawls -9 Push Jerks -30 Box Jumps (24/20) Cash Out: 90/72 Cal Bike (1 Dip Hold, 1 Working, 1 Resting) Barbell Weight: (All Barbell Movements should

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift -4×6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam Ball -100m Front Rack Carry (53/35×2) -100m Sled Push (45/25)

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam Ball -100m Front Rack Carry (35/25×2) -100m Sled Push (45/25)

Primus Fitness – PrimusFit HERO WOD “Coffland” For Time: – 6 Minute Hang Hold (Cumulative) Each Time You Drop From The Bar Complete: – 800m Run -30 Pushups

Primus Fitness – PrimusFit “Coffland” U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to