Workout: Jan. 6, 2012


3 rounds:

7 muscle-ups

21 thrusters (95/65)

Instead of 7 muscle-ups sub: 2 rounds of 5 strict push-ups and 5 strict pull-ups (bands acceptable) or ring rows.

For example, 7 muscle-ups = 5 push-ups, 5 ring rows, 5 push-ups, 5 ring rows (20 reps).

Additional shoulder/triceps work to be assigned by your coach.


Skate Skiing in the Dark?

We head to Mount Evergreen and ski under the stars, then plink some targets at the Lake of the Woods Gun Club.


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