Workout of the Day

Primus Fitness – PrimusFit WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups

Primus Fitness – Spartan Lite Warm-up Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD AMRAP 22 Teams of 2 Buy In – 800m Run then P1 – 200m Sled (1/0) P2 – 15 Slam Ball + 15 Push Up + 15 Sit Up Switch 100m OHPlate Carry Together

Primus Fitness – PrimusFit Weightlifting Bench Press Use your OHP 1RM Bench – 4 x 8 @ 75% WOD WOD – 22 min cap 21-15-9 Box jumps American KB swings 1 min wall sit 15-9-3 Wall balls Burpees 1 min planking 9-6-3 Snatches (95/65) Pull-ups

Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry

Primus Fitness – PrimusFit WOD Partner WOD (split reps, u-go-I-go) 2 rounds 800m row 50 Dumbbell snatches (50/35) 50 Toes to bar 50 Thrusters (95/65) 80 Partner ball toss sit-ups (20/15) 30 Burpee pull-ups 20 PVC shoot throughs 400m barbell carry *40’ Cap*

Primus Fitness – PrimusFit Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD 4 rounds of 200m Run 5 Curtis P’s 15 push-ups L1: 95/65 L2: 115/75 Curtis P = 1 hang squat clean, lunge, lunge, push press Core cash-out 3 rounds for quality 25 sit-ups 40

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water 10 RFT 40 Jump Rope 30 Step Up 20 Spider Plank 10 Pull Ups

Primus Fitness – Spartan Lite Warm-up Weightlifting Low Bar Back Squat 4 x 8 @ 70% of 1RM (Use High bar 1rm) WOD High Water 10 RFT 20 Jump Rope 15 Step Up 10 Spider Plank 5 Pull Ups

Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4 x 3’) Inside of a 3 minute interval, do the following: 1 Clean & jerk (70-75% of 1RM) 10/8 toes-to-bar 6/4 burpees Heavy farmer’s carry bars Use remainder of time

Primus Fitness – PrimusFit Warm-up Weightlifting Sumo Deadlift 3 x 8 @ 60% of 1RM WOD Warm-up: Clean & Jerk to working weight. 12’ (4 x 3’) Inside of a 3 minute interval, do the following: 1 Clean & jerk (70-75% of 1RM) 10 v-ups (or T2B) 6/4 burpees Heavy farmer’s carry bars Use remainder