Primus Fitness – PrimusFit
WOD
Gymnastics Practice
EMOM 9 Minutes
3 Strict Pull Up
5 Kipping Pull Up
Customize to:
1-2 Strict Pull Ups
2-3 Kipping Pull Ups
or
2 Banded Strict Pull Ups
2-3 Kipping Pull Ups
Metcon
24 Barbell Deadlift
6 Wall Walk
18 Barbell Deadlift
4 Wall Walk
12 Barbell Deadlift
2 Wall Walk
L1 – 155/105
L2 – 205/135
L3 – 225/155
Post WOD Core Work
3 Rounds
30 Seconds (per side) Side Elbow Plank
12 Alternating Deadbug
12 Alternating/Knees Elevated Bird Dog
