Full Moon WOD on Friday! We're starting a new thing. Each month during the Full Moon we're going to have a night workout for everyone that wants to come. CrossFit, not CrossFit, family, friends... etc.. The atmosphere is more of a party than a gym. It should be a good time. WOD and disco ball sounds like a good time to me. Lets say goodbye to the old year, hello to the new, get ready for some friendly pain and competition, and rock out.
Max weighted hold.
(put a weighed bar on the j-hooks. hold and pull up 3-6 inches. Hold for at least 10 seconds. Go up in weight until you cannot hold on.)
10 L Pullups
2 Bar Muscle-up