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

December 18, 2013

12.19.13

THURSDAY

warm up– 1000m Row (2 shoot throughs every 30sec)

Strength:

2×8 Single Leg Deadlift (8 each leg, alternate)(core tight!!)

2×20 Reverse Hypers

Metcon1:

7min AMRAP of:

10 OH Walking Lunge Steps…205/125

5 Ring Muscle Ups

For Time

Metcon2:

Explode WOD

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