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

November 25, 2013

11.26.13

TUESDAY

warm up– 10 Snatch Grip Press Behind the neck, 10 OHS, 10 High Hang Muscle Snatch…45/15

Strength:

3×6 Strict HSPU's…rings, parralettes, floor

(wichever mode you choose make sure you get all 6)

3×6 Dips

Metcon:

Explode WOD

Auxiliary:

500m Row

1:30min Rest

400m Row

1min Rest

300m Row

30sec Rest

200m Row

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