PRIMUS Fitness

Thursday, 6-24-2021

WOD
Mogadishu Mile

1 Mile Vested Group Run
Items carried expands with class size
1 Person – 14lbs Sledge
2 Person – Sledge and 25# plate
3 Person – Sledge, Plate, and Sandbag
4 Person – 2 Sledge, Plate, and Sandbag
5 Person – 2 Sledge, 2 Plate, and Sandbag
6 Person – 2 Sledge, 2 Plate, 1 Sandbag, and 2 20# Dumbbell
7+ Person – 2 Sledge, 2 Plate, 2 Sandbag, and 2 20# Dumbbell

After Run –
20 Tire Flip
30 Step Up
40 Hammer Strikes each arm
10 Burpees

Alternative WOD for Inclement Weather

Stations WOD

EMOM 20-25 Based on Class size

Station 1 – Heavy Barbell Carry Rack to Rack and Back (225+/185+ or Scale)
S2 – Heavy Spherical Sandbag Shoulder Toss – 10
S3 – Hammer Strikes on Tire – 20 Each Arm
S4 – Arm over Arm Seated Sled Pull with Rope – Cone to Cone (Reset after finishing) (2/1)
S5 – Rope Climb – 3/2

Rotate through Stations

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