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

November 21, 2013

11.22.13

FRIDAY

warm up– Tabata 10m Shuttle Touch

Strength:

10min EMOM of:

EVEN- 9 Deadlift…315/225

ODD- 9 Bench Press…225/135

Metcon:

Explode WOD

Auxiliary:

30…20…10 of

GHD Sit Ups

Reverse Hypers

Not For Time

** Due to many of us being away and not being able to participate in the team training for the next 2 weeks we will be postponing it again until… December 7th!!

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