12 12 17

P

A.
17 S-HSPU, Rest 1:00
15 S-HSPU, Rest :45
13 S-HSPU, Rest :30
11 S-HSPU, Rest :15
9 S-HSPU

B. q(3:00) x 8 rds
21/15 Cal Row
Run 2 Gym Lengths (80’x 2) with Sandbag/ball (100 or 70 or 50)

Score is slowest round

C. NFT:
2:00 L-Sit Hold
60 reps Seated Straddle Leg Lifts
20 reps barbell rollouts (on knees) or Hollow Hold

F

A.
17 Dips, Rest 1:00 *or Pushups
15 Dips, Rest :45
13 Dips, Rest :30
11 Dips, Rest :15
9 Dips

 

B. q(3:00) x 8 rds
13/8 Cal Bike
Run 2 Gym Lengths (80’x 2) with Slamball or D-ball

Score is slowest round

C.same

L45: A, B, C(L-sit)

 

Thanks to everyone who came to our holiday party!  Thanks to Lorena for organizing!