Thanks to everyone who came to the Christmas party,

and a special thanks to the lip sync competitors!  It was a great show!

Congratulations to Dani Riker (soloist), and Brooke Grant, Dani Blankenship, and Chrissy Lennon (trio) for a first place tie!

WOD 4 Rounds: 21 Wallballs (20/14#) 18 Kettlebell Swings (53/35#) 15 Burpees 12 C2B Pull-ups COMP WOD 1.  Back Squat 70%x8 75%x8 78%x8 2.  Conditioning 4RFT: 21 Wallballs (20/14#) 18 Hang Power Snatches (75/55#) 15 Bar Facing Burpees 12 C2B PU 3. Gymnastics Conditioning Choose one of the following: A. 3 sets of 10 unbroken muscle-ups B. 4 sets of 8 unbroken muscle-ups C. 5 sets of 6 unbroken muscle-ups D. 6 sets of 5 unbroken muscle-ups Rest as needed between sets *if you're working towards getting a muscle up use the same reps and sets focusing on the transition from your pull up to the catch in your dip. Go from the floor or use bands to accommodate.   If you're not there yet substitute muscle ups with pull ups and dips.