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

December 16, 2013

12.17.13

TUESDAY

warm up– 200 Double Unders

Strength:

2×8 Back Squat

2×8 Weighted Pull Ups

Metcon1:

Explode WOD

Metcon2:

10min AMRAP of:

30sec HS Hold

30sec Squat Hold

30sec L-Sit Hold

30 Chin over Bar Hold

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