Ben OGrady

Primus Fitness – PrimusFit Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups -10 Deadlifts (225/155)

Primus Fitness – Spartan Lite View Public Whiteboard Weightlifting Murph Break 400m Run 2 Rounds Cindy 200m Run WOD 4 Rounds For Time: -25 Wall Balls (20/14) -15 Pushups -10 Deadlifts (155/105)

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3

Primus Fitness – PrimusFit Warm Up 9am WOD Teams of 3 Split Reps Odd (Wo)Man Out 1850m Row 400m Team FC (53/35) 10 FML Complex – 5 Burpee over Bar – 5 Thruster (115/75) – 5 Burpee Over Bar 1850m Row 400m Barbell Carry (115/75) 10 Wall Ball Complex (Two Can work at a time)

Primus Fitness – PrimusFit Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5 Cal Bike 5 RKBS (72/53) 5 Goblet Squat 5 T2B

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Deadlift Warm Up to 80% of 1RM 3 x 5 WOD 8 RFT 5 Cal Bike 5 RKBS (72/53) 5 Goblet Squat 5 T2B

Primus Fitness – PrimusFit 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 – 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 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