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

12.17.18

December 16, 2018

Olympic:

12min EMOM of:

2 Hang Squat Snatch

Intervals:

– 2×10 Max CALHR Pulls on Rower

– 2min Rest between sets

– Use the highest Max CALHR for the following percentages

Every 2mins for 20mins:

20 Pulls above 90% Max CALHR

Auxiliary:

4 Rounds of:

70 Double Unders

18 Strict GHD Sit Ups

Metcon:

Explode WOD

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