December 2023

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps 30’ AMRAP Buy In: P1- 80 Wall Balls (20/14) P2- 200m Run Switch when P2 finishes their run, continue until 80 Wall Balls are completed W/ Remaining Time: -20 Box Jump Overs (24/20) -30 Ring Rows -40 Burpees -500/400m Row

Primus Fitness – Spartan Lite Warm Up Weightlifting Low Bar Squat 4 x 6 @ 80% WOD 21 – 15 – 9 Bent Over Row Shoulder To Overhead *Run 400m After Each Round

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD “Annie” For Time: 50-40-30-20-10 -Dubz (2:1 Singles) -Sit Ups

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD “ Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups

Primus Fitness – PrimusFit Weightlifting WOD “Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go Buy in: 1000m Team Run 3 Rounds: – 60 Front Squats (L1 95/65, L2 115/75) -45 Pull Ups -36 DB Box Step Ups (40+/30+) -30 Hang Clean + Jerks -15 Tire Flips Cashout: 600m KB Farmers Carry (L1 53/35, L2 72/53)

Primus Fitness – Spartan Lite Warm Up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 14′ AMRAP: – 14 WallBalls – 14 K2E – 14 AMKBS

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+ 70/53)

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+ 70/53)

Primus Fitness – PrimusFit WOD Chipper -2K Row -50 HR Pushups -50 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0) Break up into rounds and reps of your choice