Ben OGrady

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Overhead or Front Squat 4 x 8 @ 70% WOD 3 RFT 200m Sled (45/25) 10 Deadlifts (Medium Heavy) 20 Sit Ups

Primus Fitness – Spartan Lite Warm Up Weightlifting Overhead or Front Squat 4 x 8 @ 70% WOD 3 RFT 200m Sled (45/25) 10 Deadlifts (Medium Heavy) 20 Sit Ups

Primus Fitness – PrimusFit Metcon (No Measure) Teams of 3 – 400m Team Equipment Carry (All working, All Reps) • KB (53/3515 • Barbell (95/65) @200 Partner 1- 20 AMKBS Partner 2- 15 Power Cleans Partner 3- 10 Burpees @400 Partner 1- 10 Burpees Partner 2- 20 AMKBS Partner 3- 15 Power Cleans @800 Partner

Primus Fitness – PrimusFit Friyay (No Measure) 2 Rounds for time 400m Run 12 HandStand Push ups 400m Run 12 Ground to overheadC&J, Snatch any ground to overhead will suffice.

Primus Fitness – Spartan Lite Warm Up Weightlifting Rack Pull Use Deadlift 1RM 2 x 5 @ 90% 3 x 3 @ 100% 3 x 1 @ 105% WOD 2 Rounds for time 400m Run 12 Pike Push Ups 400m Run 12 Ground to overhead

Primus Fitness – PrimusFit Weightlifting Rack Pull Use Deadlift 1RM 2 x 5 @ 90% 3 x 3 @ 100% 3 x 1 @ 105% Friyay (No Measure) 2 Rounds for time 400m Run 12 HandStand Push ups 400m Run 12 Ground to overheadC&J, Snatch any ground to overhead will suffice.

Primus Fitness – PrimusFit SledMania (Time) 400m Sled Push (2/1) 30 back squats (135/95) 400m Sled Push 20 Back Squats (155/105) 10 Back Squats (185/125) 400m Sled Push30 Min Cap

Primus Fitness – PrimusFit SledMania (Time) 400m Sled Push (2/1) 30 back squats (135/95) 400m Sled Push 20 Back Squats (155/105) 400m Sled push 10 Back Squats (185/125) 400m Sled Push30 Min Cap

Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s

Primus Fitness – PrimusFit Weightlifting DB Overhead Press 2 x 5 @ 30s/20s 4 x 8 @ 40s/25s 12 Min AMRAP After Buy-In (No Measure) Clock starts for Buy in 80 AbMat Sit Ups 60 Wall Balls 40 Chest to Bar Pull-Ups Then: Max Shuttle runs in time remaining 25 ft out/25ft backScore is total