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

September 09, 2014

9.10.14

WEDNESDAY

warm up– 2x500m Row

Olympic:

5min EMOM of:

CnJ Complex

(complex= 1 Power Clean, 1 Hang Clean, 1 Jerk)

Strength:

20min EMOM of:

first 5min- 2 Bar Mu, 2 C2B, 2 Pull Ups

second 5min- 15m Sled Push

third 5min- 2 Bar Mu, 2 C2B, 2 Pull Ups

fourth 5min- 15m Sled Push

Metcon:

Explode WOD

 

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