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

10.17.16

October 16, 2016

Warm up- 50cal Bike (4 shoot Throughs EMOM)

Olympic:

7min EMOM of:

1 Squat Clean

2 Steps Walking Front Rack Lunge

Auxiliary:

3 Rounds of:

12 DBall Shouldering…150/100

40 Wall Balls…20/14…10/10

Metcon:

Explode WOD

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