Ben OGrady

Primus Fitness – PrimusFit Weightlifting Back Squat EMOM 10 3 Squats Empty Bar → 65% Metcon (No Measure) For time: 40 Bar-facing Burpees 20 Front Squats @ 60% 40 Bar-facing Burpees CAP: 15 Minutes

Primus Fitness – PrimusFit WOD 3 rounds for time 16 Alt. Dumbbell Snatches (50/35) 2 rope climbs 100 Double Unders

Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 Share reps and run together 45 Pull Ups 45 T2B 400m run together 75 thrusters (95/65) 800m run together 75 thrusters (96/65) 400m run together 45 T2B 45 Pull Ups

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -5 PVC Passthroughs -10/8 Cal Bike -12 Box Jump Overs (Rx 20/16, Rx+ 24/20) -50m Sang Bag Overhead Carry (Heavy Sand Bag) Cash Out For Quality: 5-10 Rope Climbs *Practice/Fine tune your rope climbs* *Use the rope as a class, take

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -5 PVC Passthroughs -10/8 Cal Bike -15 Box Jump Overs (Rx 20/16, Rx+ 24/20) -50m Sangbag Bear Hug Carry (Heavy Sand Bag) Cash Out For Quality: 5-10 Rope Climbs *Practice/Fine tune your rope climbs* *Use the rope as a class, take

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Snatch 1 Rep Max 20 Min WOD 3 rounds for time 16 Alt. Dumbbell Snatches (30/20) 5 rope Pulls 150 Jump Rope

Primus Fitness – PrimusFit Weightlifting Snatch 1 Rep Max 20 Min WOD AMRAP 14 -10/8 Cal Bike -5 PVC Passthroughs -12 Box Jump Overs (Rx 20/16, Rx+ 24/20) -50m Sang Bag Overhead Carry (Heavy Sand Bag) Cash Out For Quality: 5-10 Rope Climbs *Practice/Fine tune your rope climbs* *Use the rope as a class, take

Primus Fitness – PrimusFit WOD Part 1: Benchmark Test: 2K Row Part 2: 20 Minute EMOM Even: 12 Unbroken Wall Ball Shots (20/14) Odd: 6-8 Handstand Push-ups

Primus Fitness – PrimusFit Weightlifting Split Jerk/Push Jerk 1 Rep Max 20 Min WOD 3 Rounds For Time: 400m Run 25 Deadlift (165/105) (205/135) (225/155) 400m Run 25 Pull Ups