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

March 29, 2011

3.29.11

TUESDAY

"PUMP AND RUN"

3 Rounds of:

10 Muscle Ups

400m Run

5min Rest

Each Round for Time

PumpNRun_small 
Post total time of all 3 rounds to comments

3.29.11 

Strength:  Back Squat 6…5…4…3…2

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  1. paige Reply

    22:06 …30 dips and 30 ring rows instead of muscle ups. All but last 18 of dips were real. Last 18 I used the purple band.

  2. Eric B Reply

    Travelin w/ the end of quarter is killing me! Did a makeshift with what I had at the hotel in DC this AM:
    3 Rds:
    30 Pull-Ups
    50 Hand Release Push-Ups
    400 M Tread Mill Run
    Averaged about 3:30-4:30 per round. Continue to get humbled by these WODS w/ you all. I got work to do…Once the quarter ends I’ll be in more often.

  3. MJ Reply

    Can’t wait to post on here again. Equipment is ordered. Can’t wait to show you guys my box!

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