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

January 20, 2015

1.21.15

WEDNESDAY

warm up– 40cal Airdyne

Oympic:

3×2 CnJ Complex

(complex= 2 Cleans+ 1 Jerk)

Strength:

3×3 Front Squat

3×3 Dips

Metcon:

Explode WOD

Auxiliary:

27…21…15…9 of:

GHD Sit Ups

Weighted Back Ext

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