“friday 6.7.13”

Its go time! My Cuz is getting hitched! CrossFit Route 1 wishes you guys a lifetime of happiness!

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Warm-up:

          10 box jumps (step down) 5 pull-ups x3

Skill:

           DL/ MU

Strength:

        deadlift: 4x6 @80%

WOD:

         1-2-3-4-5-6-7..

         muscle-up or scaled (1 pull-up,1 dip per muscle up as strict as possible)

         2-4-6-8-10-12-14...

         dl (225/155)

“Training for a fight by running twenty minutes everyday makes perfect sense if you plan on running away from your opponent and know you will be getting a ten minute headstart.”


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