The workout for 12/1/17 is...                                   

  • By Leslie Friedman
  • 01 Dec, 2017

Check our daily Facebook post to see today's WOD always posted at 4:45am

The workout for 12/1 is...

Local partner comp? Rx , Open and Masters Divisions? Sign up for the Tuff Love with our friends at CrossFit Sanitas! http://www.crossfitsanitas.com/event/5th-annual-tuff-love-competition/

10 Strict Muscle Ups, not for time. If you can do any unassisted, do. If you need assistance, set up lower rings and use 1-2 feet to assist you while still making as challenging as possible.

1x Body Weight Sled Pull - go as far as you can in 45s. All out effort and work on quick transition/turn around. During your muscle up work, when a sled becomes available, set up your weight and time yourself.

5 Rounds for time:
- 7 Thrusters (95/65) This weight should be one you can do unbroken each round.
- 7 Pull Ups (mod: ring rows)
(6 minute cap so scale accordingly!)
Accessory Work:
- 1500m Recovery Row at a moderate pace

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