RockBottomBruce

Part 1:

Hang from bar as long as possible - 5 minute cutoff (yeah right)

Part 2:

3 Rounds of:

25 wall ball shots - 20# (16#)
400m run
12 dead lifts (body weight if possible) - 60kg or a little less than 50% bw

I hung around for 51 seconds. Once my grip started to loosen that was all my mind thought about and I was a goner...

Part 2 - 22:45

My back really started to tighten up, not hurting really, just tightened up, about halfway around the building on the 2nd 400m. Round 2 of the dls were done 3 at a time. The wall ball shots went ok. I was getting a good squat throughout but I never really got in a rhythm. I'd have a string of 3 or 4 that were good, all the way to the target and kissing the wall then I'd have a longer string where the ball went straight up without hitting the wall or it hit the wall low or it went to the side etc.... Oh, and this was one CRAPPY workout!!!! Half the class stopped after 2 rounds...