Paul practices his muscle-ups, are you doing your muscle- up home work? All it takes is 10 extra minutes - 3 times a week.

I hope everyone had a Merry Christmas with family and friends. The holiday season is still in action so be sure to stay on track with your nutrition as much as possible and workout regularly.

“If you happen to slip up, just make it up.”

WOD
Max Effort
2 mIle run
Then
Dead-Lift
5-3-3-1-1-1-1

* Challenge your mind and body when lifting heavy; get pumped, rest adequately and be aggressive.
* Refer to injury prevention post if confused about how to lift heavy efficiently and safely.
Paul, Caleb and I will be sure to allow only safe lifts, any loss of a fused hip/spine and the weight is too heavy.