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

December 11, 2014

12.12.14

FRIDAY

warm up– 3x200m Row

Olympic:

3×3 Snatch

Strength:

3×5 C2B Pull Up

3×5 Bent Over Row

Metcon1:

21…15…9 of:

Strict HSPU

(500m Row after each set)

Metcon2:

Explode WOD

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