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

11.23.16

November 22, 2016

Warm up- 800m Run

Olympic:

5×3 High Hang Squat Snatch

Strength:

6min EMOM of:

6 Back Squat

6min EMOM of:

6 Bench Press

6min EMOM of:

3 Strict PHSPU’s

6min EMOM of:

8 Dips

6min EMOM of:

8 DB Tricep Ext

6min EMOM of:

12 GHD Sit Ups

Metcon:

Explode WOD

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