Workout of the Day

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch SL – 75/55 L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up Weightlifting Bench Press 3 x 20 @ 40% of 1RM 1 min Rest WOD 5 RFT 400m Run 10 Power Snatch SL – 75/55 L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up Weightlifting Press WOD 5 RFT 400m Run 10 Power Snatch L1 – 95/65 L2 – 115/75 L3 – 135/95

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time

Primus Fitness – PrimusFit Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each row 60 Reps of Each Wall Balls V Up Push Ups Air Squats Sit Ups Pull Ups Burpees Leg Lift Slam Ball Box Jump Russian Twist Overhead Arm Claps

Primus Fitness – Spartan Lite View Public Whiteboard Warm Up WOD Teams of 2 Split Reps For Time P1 – 250m Row P2 – Exercises Switch after finishing each row 60 Reps of Each Wall Balls V Up Push Ups Air Squats Sit Ups Pull Ups Burpees Leg Lift Slam Ball Box Jump Russian Twist

Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD

Primus Fitness – PrimusFit Warm Up Weightlifting Squat WOD AMRAP 18 Bear Complex – 1 Deadlift – 1 Bent Over Row – 1 Power Clean – 1 Front Squat – 1 S2OH – 1 Back Squat Start @ 45/35 Add weight each Set @ 20#/10# (SL 10#/5#) interval until you cannot increase, then Max Row