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

September 23, 2014

9.24.14

WEDNESDAY

warm up– 2×100 Double Unders

Olympic:

5min EMOM of:

2 Jerks

Strength:

3×12 Ring Dips

3×12 Tricep Ext

3×8 Back Squat

Metcon:

Explode WOD- use…135/95

Skill:

3xmax distance HS Walk

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