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

July 09, 2014

7.10.14

THURSDAY

warm up– 800m Run

Strength:

3×3 Med Ball Ring Muscle Ups

Metcon1:

15…10…5 of:

Ring Muscle Ups

(25m Sled Pull…225/180, 400m Run after each set)

For Time

Metcon2:

Explode WOD

sub- GHD Sit Ups for Med Ball Sit Ups

add- 25 DB Snatches…60/40 after Sit Ups

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