Ben OGrady

Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80%

Primus Fitness – PrimusFit Weightlifting Cleans Hang Clean – 70% 5 x 3 Full Clean 3 x 1 @ 80% Wod Death by Thrusters Minute 1… 1 Thruster Minute 2… 2 Thrusters Minute 3 3 Thrusters… And so on… Goal: 12-18 minutes Rx: 75/55 Rx+: 95/65

Primus Fitness – PrimusFit WOD Buy In: Relay Style 9 RDS (3/ea) – 3 Tire Flips -50m Sled Sprint (3/2) 1 Round: (Rx+ Reps) – 800m Team Run (1000m) -60 Pull Ups (75) -45 Overhead Squats (60) -30 Burpee Box Jump Overs (45) -45 In/Outs (60) -30 Burpee Box Jump Overs (45) -45 Overhead Squats

Primus Fitness – PrimusFit WOD Buy In: Relay Style 9 RDS (3/ea) – 3 Tire Flips -50m Sled Sprint (3/2) 1 Round: (Rx+ Reps) – 800m Team Run (1000m) -60 Pull Ups (75) -45 Overhead Squats (60) -30 Burpee Box Jump Overs (45) -45 In/Outs (60) -30 Burpee Box Jump Overs (45) -45 Overhead Squats

Primus Fitness – PrimusFit WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row

Primus Fitness – Spartan Lite Warm Up Weightlifting Block/Box Power Snatch 60% of 1RM 20 Minutes Crossfit Games Open 19.1 Masters (55+) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 9-ft. target Women throw 10-lb. ball to 9-ft. target

Primus Fitness – PrimusFit Weightlifting Block/Box Snatches 60% of 1RM 20 Minutes WOD Open 19.1 15’ AMRAP: -19 Wall Balls (20/14) -19 Cal Row

Primus Fitness – PrimusFit Skill 10-15 Double Under Practice () WOD 6×4’ Rounds 2’ Rest Between Rounds -20 Air Squats -15 Hollow Rocks -10 Dips (Rx+ Ring Dips) -5 Deadlifts (75% of 1RM) -Max Dubz w/remaining time Score= Max Dubz

Primus Fitness – Spartan Lite Warm Up Weightlifting Jerks Rack Jerks 20 Min WOD Teams of 2 AMRAP 22 Buy In – 50 Wall Balls then P1 – 200m Run P2 – 10 Deadlift + 10 Ground Press Switch Together – 100m FC P1 – 200m Sled (1/0) P2 – 10 HPC + 10 Bent

Primus Fitness – PrimusFit Weightlifting Jerks 20 Minute Rack Jerks