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

December 16, 2014

12.17.14

WEDNESDAY

warm up– 100 Double Unders

Olympic:

5×1 Jerk

Strength:

3×3 Shoulder Press

3×3 Bench

Metcon1:

Explode WOD

use 165/105

Metcon2:

3 Rounds of:

50 Double Unders

25 GHD Sit Ups

20 Deadlifts (choose weight)

 

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