Ben OGrady

Primus Fitness – PrimusFit WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3 *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125

Primus Fitness – PrimusFit Weightlifting For load: Front Squat 3-3-3-3-3 *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 1:30* WOD 10 rounds 100m run 1 full clean 10 push-ups L1: 135/95 L2: 155/105 L3: 185/125

Announcements 430 class is cancelled today. 530 and 630 classes only Primus Fitness – PrimusFit WOD Teams of 3 – (U-go-I-go) 1800 meter team row (team splits row) 3 rounds per teammate (relay style) 7 DB snatches (50/35) 7 lunges with DB overheard weight 2 x 100m sled sprint each (45/25) 3 rounds per teammate

Primus Fitness – PrimusFit WOD Teams of 3 – (U-go-I-go) 1800 meter row (team splits row) 3 rounds per teammate (relay style) 7 DB snatches (50/35) 7 lunges with DB overheard weight 400m barbell carry 3 rounds per teammate 6 American KB swings (72/53) 6 toes to bar 400m barbell carry 3 rounds per teammate

Primus Fitness – PrimusFit Weightlifting For load: Deadlift 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5*

Announcements WEDNESDAY THURSDAY FRIDAY CLASSES CANCELLED 430 class is cancelled today. 530 and 630 classes only Primus Fitness – PrimusFit Weightlifting For load: Deadlift 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* WOD “Hurricane Milton” Buy-in: 100m KB farmer’s carry (53/35)

Primus Fitness – PrimusFit Weightlifting For load: Shoulder press 5-5-5-5-5+ *Increase weight after each set* * Max reps on the last set* *Use the same weight for sets 4 and 5* *Lift Every 2:00* WOD Conditioning: 10 rounds – 15’ time cap 100m row 10 push-up 1 power snatch L1: 96/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run (500m row if bad weather) 50 pull-ups 50 power cleans (95/65) 50 American kettlebell swings (53/35) 50 overhead plate lunges (45/25) 6 rope climbs 40 cal bike

Primus Fitness – PrimusFit Wod Partners WOD (u-go-I-go and split reps) 28’ AMRAP 20 high five burpees 400m run 50 pull-ups 50 power cleans (95/65) 50 American kettlebell swings (53/35) 50 overhead plate lunges (45/25) 6 rope climbs 500m row