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

December 11, 2013

12.12.13

THURSDAY

warm up– 10 SDL, 10 MS, 10HSC, 10 OHS…45/15

Olympic:

3×2 Below the Knee HSS (singles @ 70%)

3×2 Above the Knee HSS (singles @ 70%)

3×2 Snatch (single @ 70%)

Strength:

2×20 Slow Snatch Grip Deadlift

2×20 Shrugs

Metcon:

Explode WOD

Auxiliary:

30…20…10 of:

GHD Sit Ups

(1min Rest between sets)

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