Ben OGrady

Primus Fitness – PrimusFit Weightlifting Snatch 5 x 5 @ 50% WOD 14’ AMRAP: Deadlift 1…2…3…4…etc T2B 2…4…6…8…etc Pushups 3…6…9…12…etc L1: 185/125 L2: 225/155

Primus Fitness – Spartan Lite Warm Up Weightlifting Snatch 5 x 5 @ 50% WOD 14’ AMRAP: Deadlift 1…2…3…4…etc Hanging Knee Raise 2…4…6…8…etc Pushups 3…6…9…12…etc L1: 135/95 L2: 155/105

Primus Fitness – PrimusFit OLY 9’ EMOM Build to a Heavy Complex of: -1 Hang Power Clean -1 Front Squat -1 Squat Clean WOD 4 RFT: – 15/12 Cal Bike -100m SandBag Bear Hug Carry -40 Dubz (2:1 Singles) -100m Farmer’s Carry ( 53/35) 20’ Cap

Primus Fitness – PrimusFit OLY 9’ EMOM Build to a Heavy Complex of: -1 Hang Power Clean -1 Front Squat -1 Squat Clean WOD 4 RFT: – 18/15 Cal Bike -100m SandBag Bear Hug Carry -40 Dubz (2:1 Singles) -100m S/A Sand Bag Farmer’s Carry Optional Cash Out 3 RFQ: 8-10 ITYs 8-10 Lunge +

Primus Fitness – PrimusFit WOD 5 RFT: -12 Hang DB Snatch (50/35) -48ft Racked DB Lunge -12 Sprawls Over DB

Primus Fitness – Spartan Lite Warm Up Weightlifting Jerk – Split & Power 5 x 5 @ 50% WOD AMRAP 22 Teams of 2 Buy In – 400m Sled (3/2) (Shared) then P1 – 200m Run P2 – 15 Wall Balls + 15 Push ups Switch Together – 100m FC P1 – 5 Tire Flip

Primus Fitness – PrimusFit Weightlifting Jerk Split & Power 5 x 5 @ 50% WOD 5 RFT: -12 Hang DB Snatch (50/35) -48ft Racked DB Lunge -12 Sprawls Over DB

Primus Fitness – PrimusFit Weightlifting Jerk Split & Power 5 x 5 @ 50% WOD 5 RFT: -12 Hang DB Snatch (50/35) -48ft Front Rack DB Lunge -12 Sprawls Over DB *Lunge Distance: 4 Mats (Long way), Down + Back

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps Buy In: 12 Tire Flips + 80 Hammer Strikes 3 Rounds: -400m Run -30 Goblet Squats (53/35) -40 AMKBS -30 Pull-ups Cash Out: 80 Hammer Strikes + 12 Tire Flips 32 Min Time Cap

Primus Fitness – PrimusFit WOD Teams of 2 Split Reps Buy In: 12 Tire Flips + 80 Hammer Strikes 3 Rounds: -400m Run -40 Situps -30 Goblet Squats (53/35) -20 Pull-ups Cash Out: 80 Hammer Strikes + 12 Tire Flips 32 Min Time Cap