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

5.2.17

May 01, 2017

Warm up- 500m Row

Olympic:

12min EMOM of:

0:00-3:00min- 2 High Hang Squat Clean + 1 Jerk

4:00-7:00min- 2 Hang Squat Clean + 1 Jerk

8:00-11:00min- 2 Squat Clean + 1 Jerk

Intervals:

Take 3 attempts to establish a 5 Pull Max Calhr, then:

8 Rounds of:

10 Pulls at Max

1min Rest

Auxiliary:

30 Ring Muscle Ups

30 DBall Shouldering

Metcon:

Explode WOD

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