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

December 05, 2013

12.6.13

FRIDAY

warm up– 5min Airdyne

Olympic:

3×3 S2OH Complex

(S2OH Complex= 3 Shoulder Press, 3 Push Press, 3 Push Jerk)

Strength:

5 Turkish Get-Ups each arm

Metcon:

Explode WOD

(instead of 40,30,20,10 use 50,40,30,20,10 of the WB)

**Team Training starts tomorrow Saturday 3pm**

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