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

5.15.17 MONDAY “WHOLE BODY HAVOC”

May 14, 2017

Strength:

Wave 2 of Wedler’s 5,3,1 strength starts today. Use your new established 1RM for this weeks calculations if it is higher than your previous 1RM. If it is not higher, add an additional 5-10 pounds to this next wave’s calculations.

75% x 5 Deadlift

80% x 5 Deadlift

85% x 5 Deadlift

50% x 10 Deadlift

Metcon:

2 Rounds of:

25/20cal Bike

20 SDLHP’s…135/95

4 Rope Climbs

4min Rest

For Time

(14min Time Cap)

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