HSPU-Ball Slams-Sit Ups/Pull Ups-Dips

Thursday July 10, 2014 5 Rounds 4 Strict HSPU 8 Ball Slams 40/30/20 16 Med Ball Sit Ups (Use Slam Ball*) 40/30/20 *Arms must be extended over sternum

Skill/Strength: Ring/Matador Dips 3 x 10 Time Under Tension 3x5 Max effort Pull Up Pauses Pause 3 sec at top of Pull Up

Warm Up: 800 m Run Coaches Choice DROM Band Mobility

5:00 Mercedes 20/9:59 Meghan 20/10:33 Jessica D. Rx 13:29 Debbie 20/10:19

6:00 Dennis 40/13:11 Katie 30 Mod./10:58 PMiddy Rx 10:33 Sean 30/10:54 Thea 30/12:10 Erik  30/10:46 Dan B. Rx 11:40 Jenny 30 Mod./10:43

7:00 Kate 10/12:21 Julio 20/11:46 Matt H. 20/11:38

9:00 Emily 20/16/10:26 Barbara 20/10:12 Bill 30/14:30 Mr. Burns 40/ab mat sit ups/9:45 Kelly 20/10:37 Sonntag 30/10:14 Matt B. 30/10:29 Jim 40/13:07 Tammy Rx 14:48 Milo 30/11:13

10:00 Joanna 20/14:00 Hannah 25/11:28 Jesse 30/14:20 James 30/13:40 Chelsea 25/11:56 MKC 20/11:46 Tricia Mod./12:06

4:00 Sewnig 40/10:48 Adrian Box-30#/10:59 Mel Box-20#/10:25 Joe P Rx 10:50 Ed O Mod 40#/11:37 Dan M 30/10:08 Meaghan Box-20#/10:02 Janelle Box-14#/10:58

5:00 Kathy Box-10#/11:43 John Mc 40#/12:00

6:00 Lori 20#/12:06 Pat Fitz Box-30#/10:47 Bisa Box-10#/13:44 Alice Box-20#/11:20 Drake Box-25#/12:05 Paula Box-20#/11:47 Dawn 20#/12:59

7:00 Christine 20#/12:10 Nick 40#/19:14 Carolyn 14/19:28 Lindsey 25#/16:26