• DECEMBER CHALLENGE: Stretch/Mobilize 5 minutes per day outside of class time for the month of December. That’s 155 minutes or just over 2.5 hours within the month.
• REEBOK SALE: 60% in store TODAY ONLY!
• WEATHER POLICY: Stay tuned to our WOD news/page for any changes in our schedule due inclement weather. We will post ALL changes or cancellations to our class schedule a minimum of 45 minutes before a given class. So please check our website before you venture out!
  Or, to make sure you never miss a schedule change, sign up for text updates! To do so, go to our WOD/NEWS page and click on the “Billing (Triib) Log In” link in the Member Quick Links section (upper right). Then click on “Settings” (on the left), then find “Text Messaging” in the middle of the page. Fill out your mobile number and you’re all set!

“No More Parties”
EMOM 20
Odd: 100 Meter Shuttle Run
Even: 1 Round of “Cindy”
*Cindy is: 5 pull ups, 10 push ups, 15 squats

WOD Guidance & Goals:
Complete the shuttle run (10 meters at a time) in :30 to have a :30 rest before “Cindy”. If you cannot complete 5 pull ups, 10 push ups and 15 squats within the minute, scale to 4-8-12 or 3-6-9. 

Post Completed Rounds to Comments. Compare scores HERE.

3x800m easy, 1 min rest, 400m moderate, rest 3 min
4x200m fast, 100m easy between efforts
4×100 fast, 200m easy between efforts

Courtesy of Burgener Strength

1) 10 rounds on the 2 min:
2 position snatch (1 hang + 1 floor)
build to heavy for the day

2) Back squat: 75%x5, 80%x3, 85%x3 reps, 90%x 2, 95%x 1+ reps.

3) Core
3×20 weighted back extensions (45# plate)