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!

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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