CrossFit Wilmington

Tuesday, 12/18/2018

KB PUSH PRESS
5 SETS OF 5 REPS
RDL
5 SINGLE LEG ROMANIAN DEADLIFT EACH LEG

USE DB...

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CrossFit Wilmington

Monday, 12/17/2018

PAUSE BACK SQUATS
3 SETS OF 5 PAUSED BACK SQUATS

*ADD WEIGHT EACH ROUNS*

*1 SECO...

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CrossFit Wilmington

Saturday, 12/15/2018

“DEVIL OF RAMADI V2”
4 ROUNDS FOR TIME WITH A PARTNER

8 MAN MAKERS (50/35) / PA...

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CrossFit Wilmington

Friday, 12/14/2018

BENCH PRESS
5 X 3 @ 75% OF YOUR 1 RM
12/14/2018 - WOD
30 SIT UPS
21 PUSH UPS
21 BO...

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CrossFit Wilmington

Thursday, 12/13/2018

DEADLIFT
5 X 3 SETS @ 75% OF YOUR 1RM




WEIGHT GLUTE BRIDGES
2 SETS OF 15&nbs...

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CrossFit Wilmington

Wednesday, 12/12/2018

ASSAULTING WOD
WITH A PARTNER FOR TIME

100 CAL BIKE/ROW

3 ROUNDS OF
30 POWER CLEA...

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