Workout of the Day

Primus Fitness – Spartan Lite Warm Up Weightlifting Low Bar Squat 4 x 6 @ 80% WOD 21 – 15 – 9 Bent Over Row Shoulder To Overhead *Run 400m After Each Round

Primus Fitness – PrimusFit Weightlifting WOD “Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squats 4×6 @ 80% WOD “ Annie” For Time: 50-40-30-20-10 -Double Unders -Sit Ups

Primus Fitness – PrimusFit WOD Teams of 3 Split Reps You Go I Go Buy in: 1000m Team Run 3 Rounds: – 60 Front Squats (L1 95/65, L2 115/75) -45 Pull Ups -36 DB Box Step Ups (40+/30+) -30 Hang Clean + Jerks -15 Tire Flips Cashout: 600m KB Farmers Carry (L1 53/35, L2 72/53)

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+ 70/53)

Primus Fitness – PrimusFit Weightlifting Sumo Deadlift 4×6 @80% Wod 14′ AMRAP: – 14 WallBalls (24/20) – 14 K2E – 14 AMKBS (Rx 53/35, Rx+ 70/53)

Primus Fitness – Spartan Lite Warm Up Weightlifting Sumo Deadlift 4 x 6 @ 80% WOD 14′ AMRAP: – 14 WallBalls – 14 K2E – 14 AMKBS

Primus Fitness – PrimusFit WOD Chipper -2K Row -60 Pushups -60 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0) Break up into rounds and reps of your choice

Primus Fitness – PrimusFit WOD Chipper -2K Row -50 HR Pushups -50 Box Jumps (24/20) -20 Rope Climbs (2:1 Rope Pulls) -1K Sled Push (1/0) Break up into rounds and reps of your choice

Primus Fitness – PrimusFit Weightlifting Bench Press 4×6 @ 80% WOD 5 RFT: -20/16 Cal Bike – 6,5,4,3,2 Deadlifts Deadlift Weights: R1: 6@ 70% of 1RM R2: 5@ 75% of 1RM R3: 4@ 80% of 1RM R4: 3@ 85% of 1RM R5: 2@ 90% of 1RM