Ben OGrady

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS + Max Step Up 2. 5 Burpee + Max Wall Sit 3. 10 T2B + Max Air Squat Score = Rep Count

Primus Fitness – PrimusFit Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS + Max Step Up 2. 5 Burpee + Max Wall Sit 3. 10 T2B + Max Air Squat

Primus Fitness – Spartan Lite View Public Whiteboard Warm-up Weightlifting EMOM 8 Power Clean + Clean 35% → 85% WOD EMOM 15 1. 15 AKBS + Max Step Up 2. 5 Burpee + Max Wall Sit 3. 10 T2B + Max Air Squat Score = Rep Count

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps 800m Team Run 15 Power Snatch (115/75) 30 Wall Ball 45 V Up 400m Sled (3/2) 15 Thruster 30 Medicine Ball Sit Up 45 Pull Ups 400m Team Run 45 Box Jumps 30 T2B 15 Bar Facing Burpee 200m Sled 45 Leg Lift 30

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps

Primus Fitness – PrimusFit Warm-up WOD Teams of 3 Split Reps 800m Team Run 15 Power Snatch 30 Wall Ball 45 V Up 400m Sled (3/2) 15 Thruster 30 Medicine Ball Sit Up 45 Pull Ups 400m Team Run 45 30 15 200m Sled 45 30 15

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD 10 RFT 5 Cal Bike 6 RKBS (72/53) 7 SA Push Press (40/25) 8 V Up

Primus Fitness – PrimusFit Warm Up Weightlifting Snatches EMOM 8 Hang Power Snatch + Snatch 25% → 80% WOD 10 RFT 5 Cal Bike 6 RKBS (72/53) 7 SA Push Press (35+/20+) 8 V Up

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 All Reps – Split Distance For Time Row 1776 Meters then 6 Rounds as Team 7 Clean and Jerk (135/95) 4 Burpee Pull Up/Muscle Up 17 76 Mountain Climbers (1ct) then 6 Rounds as Team 7 Hang Power Clean (135/95) 4 Tire Flip 20