PRIMUS Fitness

Friday, 10-16-2020

Weightlifting:
Repeat of Week 4 Deadlift (Using 90%)
If you were able to complete WK4 of Deadlift, free lift.

Set 1 – 5 @ 75%
Set 2 – 3 @ 85%
Set 3 – 1+ @ 95% (AMRAP)

Snatch
3 x 3 @ 75%
Metcon
Murphy’s WOD

Equipment – #20/#15 Slam Ball, staged at Tires outside

For Time:
Buy In – 200m Run
Then
3 Rounds
10 Push up and 5 Pull Up
Run to Slam Ball, Lunge to Dumpster w/ Slamball
Run Back length of Murphy building w/ Slamball
Ball Chase Stop sign to Stop sign w/ Slamball
Drop Slamball @ Stop sign, Run inside
10 Push Up and 5 Pull Up
Run back to slam ball and Repeat going the other way around.
Lunge/Run/Chase etc.

Time CAP – 25 Minute

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