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

September 30, 2014

10.1.14

WEDNEDAY

warm up– 2×100 Double Unders

Olympic:

5min EMOM of:

Snatch Complex

(complex= 1 High Hang Squat Snatch, 1 Low Hang Squat Snatch, 1 Squat Snatch)

Strength:

3×8 Close Grip Bench

3×8 DB Pull Overs

3×8 Strict HSPU

Metcon:

Explode WOD

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