dbap flyer
We are taking pre orders for ladies tanks, in red or teal, and guys tees, in heather grey, with the new, fun DBAP logo. Pre orders are $20… once in stock they’ll be $25. There is an order sheet on supplement counter or you can contact Thomas to order. The last day to pre-order will be Tuesday.

Laura B. training heavy sled pushes during our Strongman class. Strongman classes are held Wednesdays at 5:45pm and Saturdays at 11:30am.
Laura B. training heavy sled pushes during our Strongman class. Strongman classes are held Wednesdays at 6pm and Saturdays at 11:30am.

CrossFit
Back Squat 2r x 6s

then:

AMRAP 8min:
21 Squats w/ plate 45/25lb
15 Push-ups on plate
9 Burpees on plate

CFW Supplemental
Run 100m x 7
rest 1min b/w

Wilmington Weightlifting Club

(A)

Snatch – heavy single
Then… [90% x 1, 95% x 1, 100% x 1] x 3
Clean & Jerk – heavy single
Then… [90% x 1, 95% x 1, 100% x 1] x 3
Clean Pull – 100% (of clean) x 2 x 5
Front Squat – heavy single
Then… [90% x 1, 95% x 1, 100% x 1] x 3

(B)

Sots Press: 5-7 x 3
Weighted Jumps: 5 x 4
Snatch Grip Back Extensions: 8-10 x 3

(C)

7 minute AMRAP…
1 Box Jump 36”
5 Chin Ups
7 GHD Sit Ups