Spartan Lite – Fri, Mar 15

Primus Fitness – Spartan Lite

Warm Up

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 (65/45 lb)

10 Chest-to-Bar Pull-Ups

1 minute Rest, then:

5 Rounds of:

7 Thrusters (95/65 lb)

7 Bar Muscle-Ups

Time Cap: 15 minutes