19 Hagerty Blvd. Unit 7
West Chester, PA
info@crossfitexplode.com

1.30.17

January 29, 2017

Warm up- 3x500m Row

Olympic:

3min EMOM of:

3 Clean Hang High Pulls

5min EMOM of:

2 Hang Clean n Jerk

Strength:

3×8 Deadlift…75% 1rm (2min Rest)

3×8 Weighted Pull Ups

Auxiliary:

4 Rounds of:

30 DB Snatch…80/55

30 GHD Sit Ups

Metcon:

Explode WOD

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