Primus Fitness – PrimusFit
Weightlifting
Rack Pull Deadlift
Using 75% of DL 1RM
3 set of 5 Reps
*Add 20 lbs
3 sets of 3 Reps
*Add 20 lbs
3 sets of 1 Rep
()
WOD
6 RFT
20 Sec Bike Sprint
5 Deadlift (225/155)
10 Slam Ball (20/15)
5 Hollow Rock
or
24.3
For Time
5 Rounds of:
10 Thrusters (95/65 lb)
10 Chest-to-Bar Pull-Ups
1 minute Rest, then:
5 Rounds of:
7 Thrusters (135/95 lb)
7 Bar Muscle-Ups
Time Cap: 15 minutes
Sx – 45 & 65 (F)
– 65 & 95 (M)