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

November 13, 2014

11.14.14

FRIDAY

wamr up– Flight Simulator up to 35

Olympic:

3×3 Snatch Complex

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

Strength:

3×8 Single Leg Deadlift

3×8 Chin Up

3×8 Barbell Shrug

Metcon:

Explode WOD

Auxiliary:

15…10…5 of:

Bar Muscle Ups

2min Rest between sets

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