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

May 05, 2014

5.6.14

TUESDAY

warm up– 2x500m Row

Strength:

5×5 Deadlifts

Metcon1:

500m Row

125 Double Unders

5×5 Deadlift…275/185 (after each set of 5 hold for 10sec)

5×5 Toes 2 Bar (after each set of 5, let go, re-grip, and hold for 10sec)

Time each movement, no rest between

Metcon2:

Explode WOD

use Strict HSPU's

use 165/120

Auxiliary:

Practice HS Walks 

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