PRIMUS Fitness

Hawt Fire, 9-24-2020

12′ EMOM

  • 10 burpees
  • 10 heavy wall balls (25/20)
  • 3 rope pulls + 10 lunges
  • 100m run

Buy-in: 60 box step-ups
4 rounds of
100m barbell carry (95/65)
12 shrugs (kettlebells or dumbbells)
12 floor wipers
3 rope pulls or 1 rope climb
30″ rest
Cash-out: 60 jumping jacks

Notes: You can go heavier on the shrug weight. This is great WOD with a vest. For an additional challenge, try double-unders instead of jacks at the end.

3 x  50 secs per round / 90″ rest
5 burpees + max reps heavy bag over bar

Notes: Start a timer, each round lasts 50 seconds. Do the 5 burpees and then max reps of heavy bag over the bar. Bar should be adjusted for your height.

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