22.3 Open SL

Primus Fitness – Spartan Lite

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Warm-up

200m Run

15 Air Squats

10 Lunges/Leg

15 Push Ups

10 Pull Ups

15 AKBS

5 Inch Worms

10 Empty Bar Good Mornings

Weightlifting

Deadlift 4 x 6 @ 80%

Superset Arnold Press 4 x 8

WOD

Open WOD Scaled

For Time

21 Jumping Chin-Over-Bar Pull-Ups

42 Single-Unders

21 Thrusters (65/45 lb)

18 Chin-Over-Bar Pull-Ups

36 Single-Unders

18 Thrusters (85/55 lb)

15 Chest-to-Bar Pull-Ups

30 Single-Unders

15 Thrusters (105/65 lb)

Time Cap: 12 Minutes

Primus WOD

Off to the Races

AMRAP 22

400m Run

5 G2OH

300m Run

10 Single Leg V Up

200m Run

15 Burpee Box Jump Over

100m Run

20 Hand Release Push Up

1 Minute Plank