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

December 18, 2009

12.19.09

SATURDAY

"LOWER-BODY GRINDER"

3 Rounds for time:

20 Walking Lunges… 25 pounds

20 Front Squats… 95 pounds

20 Box Jumps… 30" Box

20 DB Deadlift… 60 pounds each

20 Air Squats

1 mile Bike

 IMG_1452

Post time and load to comments

12.19.09

Strength:  Weighted Pull Ups

3…3…3…3…3…3…3…3

Skill:  Double Unders

 Front Squat Good/Bad Bi-panel…[wmv][mov]

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  1. MJ Reply

    Great pic!

  2. www.facebook.com/profile.php?id=1311833453 Reply

    Is that the Real Fitness Glory Hole?

  3. TRRN Reply

    I did this WOD after doing 30 squat cleans, and that is my excuse for my disappointing time of 31:38. My recommendation for the next time I do this one is to go as fast as possible the first round, because after that, my legs were just moving slower and slower.

  4. dana Reply

    this workout was extreamly tiring but totally worth the happieness of wen i finished!!

  5. MJ Reply

    Rx 23:18

  6. BQ Reply

    22:53 wow, legs were beat. gonna b sore for at least 4 days.

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