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Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift -4×6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam Ball -100m Front Rack Carry (53/35×2) -100m Sled Push (45/25)

Primus Fitness – Spartan Lite Warm-up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 18’ AMRAP: – 20 Ball Slams (20/15) -20 Lunges w/Slam Ball -100m Front Rack Carry (35/25×2) -100m Sled Push (45/25)

Primus Fitness – PrimusFit HERO WOD “Coffland” For Time: – 6 Minute Hang Hold (Cumulative) Each Time You Drop From The Bar Complete: – 800m Run -30 Pushups

Primus Fitness – PrimusFit “Coffland” U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to

Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22 Teams of 2 Together – 500m Row (Each) P1 – 20 Push Ups + 20 Step Ups + 20 Sit Up P2 – 20 Ring Row + 20 AKBS + 20 Leg Lift Switch Together – 100m OH Plate Carry P1 – Max Bike P2

Primus Fitness – Spartan Lite Warm-up Weightlifting WOD AMRAP 22

Primus Fitness – PrimusFit Weightlifting WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch -4 OHS -Max Parallette Pass Throughs w/Remaining Time Score= Total Pass Throughs L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Weightlifting WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch -4 OHS -Max Hollow Rocks w/Remaining Time Score= Total Hollow Rocks Completed L1: 95/65 L2: 115/75 L3: 135/95

Primus Fitness – PrimusFit Weightlifting Bench Press 4 x 6 @ 80% WOD 5×3’ Rounds Rest 1’ Between Rounds -8/6 Cal Bike -4 Power Snatch -4 OHS -Max Hollow Rocks w/Remaining Time Score= Total Hollow Rocks Completed L1: 95/65 L2: 115/75 L3: 135/95