OPTIONAL Hanging Challenge!

Metcon

Every 8 minutes, for 40 minutes (5 sets) for times:

500 Meter Row

400 Meter Run

30 Wall Ball Shots (20/14 lbs)

Please note times for each of your five sets, and then total those times for your overall time. Your goal should be lowest overall time. Athletes should modify distances or repetitions to ensure at least 2 minutes of rest between sets.

OPTIONAL Hanging Challenge

Accumulate 3 minutes in a static hang (any grip) in as few sets as possible. You may rest up to 3 minutes between sets