PRIMUS Fitness

Hawt Fire, 12-9-2020

LOW🔥
12′ EMOM

  • 50m plate carry
  • 10 good mornings + 20 mountain climbers
  • 10 barbell floor wipers + 10 sit-ups
  • 10 barbell high pulls + 10 push-ups

MEDIUM🔥🔥
Buy-in: 200m run
6 rounds for time:
5 Renegade rows w/burpee (dumbbells)
10 Floor Wipers (95/65)
15 Sumo-stance deadlifts (95/65)
20 Flutterkicks (4-count)
20″ rest

Notes: Don’t burpee with the dumbbells in your hands. That part is unweighted.

Inspired by WOD from February 19, 2009.

HIGH🔥🔥🔥
3 rounds / 90″ rest
8 ball slams + back rack walk

Notes: Length of gym and back for the walk. Add weight each round.

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