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

December 09, 2013

12.10.13

TUESDAY

warm up– 5min Airdyne

Olympic:

3×3 Clean Complex @ 75%

(Clean Complex= 1 Deadlift, 1 Below Knee HC, 1 Above Knee HC)

Strength:

2×20 Strict Pull Ups (use a band for slow and controlled)

2×20 Barbell Bent Over Row

Metcon:

Explode WOD

Auxiliary:

2×20 Reverse Hypers

2×20 GHD Sit Ups

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