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

January 22, 2015

1.23.15

FRIDAY

warm up– 2x400m Run

Olympic:

6×1 Squat Snatch

Strength:

3×3 Trap Bar Deadlift

3×3 Bent Over Row

2×20 DB Lat Pull Over

Metcon:

Explode WOD

Auxiliary:

9…7…5 of:

Bar Muscle Ups

(50 Double Unders after each set)

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