Hangnail:
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike or 35/25 Cal Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
Additional Work:
Row Capacity (Building from 12-10-18)
6 Rounds, On the 2:00:
400/330 Meter Row
Round 1: 2k Pace + 9 Seconds
Round 2: 2k Pace + 4 Seconds
Round 3: 2k Pace – 1 Second
Midline (Repeat from January 16th)
2 Rounds:
30 Seconds Single Arm Kettlebell Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm Kettlebell Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double Kettlebell Front Rack Hold + 15 GHD Sit-Ups
