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

October 15, 2013

10.16.13

WEDENSDAY

warm up– 5…35…5 Flight Simulator

Strength:

3×5 Trap Bar Deadlift

4×8 Landmine Rotations

Metcon:

10min AMRAP of:

2000m Row

remainder of time

6 HSPU's…25's

12 Toes to Bar

For Total Reps

Auxiliary:

15…10…5 of:

Bar Muscle Ups

(2min rest after each set)

For Time

About the Author
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