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

January 29, 2015

1.30.15

FRIDAY

warm up– 800m Run

Olympic:

3×3 Hang Squat Snatch

Strength:

3×1 Chin Up

5×3 Snatch Grip Deadlift

3×15 DB Row

Metcon:

Explode WOD

use:

RD1- 155/105

RD2- 185/115

RD3- 205/125

RD4- 225/135 AMRAP

Auxiliary:

3x500m Row

2min Rest

SATURDAY OPEN PREP 3pm

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