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

July 13, 2014

7.14.14

MONDAY

warm up– 1mile Run

Strength:

12min EMOM of:

min1,4,7,10- 4 Deadlifts

min2,5,8,11- 4 Bench Press

min3,6,9,12- 8 GHD Med Ball Sit Ups

(repeat for 12min)

Metcon1:

15…10…5 of:

G.I. Janes

Hang Clean…185/115

For Time

Metcon2:

Explode WOD

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