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

1.5.16

January 05, 2016

Warm up- 200 Double Unders

Olympic:

7min EMOM of:

Snatch Complex

(Complex= 1 Snatch, 1 OHS)

Strength WOD:

3 Rounds of:

60m Prowler…50/0

20 High WB’s…30/20…12/11

(Prowler is 30m Low Bar, 30m High Bar)

Metcon:

Explode WOD

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