May 2024

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 5 Min Rest 800m Run Partition as needed.

Primus Fitness – PrimusFit Warm Up WOD Half Murph 800m Run 50 Pull ups 100 Push Ups 150 Air Squats 800m Run 3 Min Rest 800m Run Partition as needed.

Primus Fitness – PrimusFit Warm Up Weightlifting Press WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch SL – 75/55 L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch SL – 75/55 L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each row 60 Reps of Each Wall Balls V Up Push Ups Air Squats Sit Ups Pull Ups Burpees Leg Lift Slam Ball Box Jump Russian Twist Overhead Arm Claps

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each row 60 Reps of Each Wall Balls V Up Push Ups Air Squats Sit Ups Pull Ups Burpees Leg Lift Slam Ball Box Jump Russian Twist