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

10.5.16

October 04, 2016

Warm up- 5x150m Run (1min rest)

Auxiliary:

9…7…5 of:

Snatch…185/125

Burpee Ring Muscle Ups

Strength:

15min EMOM of:

0-5:00min- 5 Bench Press

6-10:00min- 3 Strict paralette HSPU’s

11-15:00min- 5 Strict Dips

Metcon:

Explode WOD

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