Workout of the Day

Mini Murph+

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting Squats 5 x 3 @ 60% 1RM EMOM 8 1-4 – 1 P Clean + 1 Hang Clean 5 – 8 – 1 Hang Clean WOD AMRAP 18 400m Run 3 Strict Pull Ups 5 8ct Push Up (https://www.youtube.com/watch?v=aWT_SyZMeCY) 10 Pistol/Asst Pistol 12 Sit Ups

Friday

Primus Fitness – PrimusFit View Public Whiteboard Weightlifting 2 sets for quality: 10 weighted shrugs (DB or KD) 10 lunges 10 seated DB presses Bench Press 3 x 6 reps (medium weight) Overhead squats from rack 4,4,3,3,2,2 Build to a heavy double Metcon Every 4 Minutes for 4 Rounds 100 meter farmers carry (73/53) 16 …

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