The month of December is going to be dedicated to finding your 1RMaxes.  These numbers are really helpful for when we use percentages during WODs.  Check the Challenge board for the details.

CFC WOD 1. Conditioning 4 RFT: 5 Ring Muscle-ups or 8 pull ups + 8 ring dips 10 Squat Snatches (115/85#) 15 Box jump overs (24/20") 2.  Gymnastics Conditioning Choose one of the following: A.  3 sets of 12 unbroken pull ups/ C2B pull ups/bar muscle-ups B.  4 sets of 9 unbroken pull up/ C2B pull ups/bar muscle-ups C.  5 sets of 7 unbroken Pull ups/ C2B pull ups/bar muscle-ups D.  6 sets of 5 unbroken pull ups/ C2B pull ups/bar muscle-ups Rest 1 minute between sets Comp WOD 1.  Back Squat 70%/8 x 3 2. Conditioning 4 RFT: 5 Ring Muscle-ups or 8 pull ups + 8 ring dips 10 Squat Snatches (115/85#) 15 Box jump overs (24/20") 3.  Gymnastics Conditioning Choose one of the following: A.  3 sets of 12 unbroken pull ups/ C2B pull ups/bar muscle-ups B.  4 sets of 9 unbroken pull up/ C2B pull ups/bar muscle-ups C.  5 sets of 7 unbroken Pull ups/ C2B pull ups/bar muscle-ups D.  6 sets of 5 unbroken pull ups/ C2B pull ups/bar muscle-ups Rest 1 minute between sets