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

January 13, 2015

1.14.15

WEDNESDAY

warm up– 2x500m Row

Olympic:

5×3 Push Jerk

Strength:

3×5 Shoulder Press

3×6 Front Lunge

3×5 Ring HSPU

Metcon:

Explode WOD

Auxiliary:

27…21…15…9 of:

GHD Sit Ups

Back Extention

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