Great seeing some old friends this weekend.

WOD

“Hangnail”

16 min AMRAP:
30 Dumbbell Hang Clean and Jerks (50/35#)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165#)

* DB Hang Clean & Jerks are single arm, alternating every 5 reps. Post rounds and reps completed to the whiteboard.

Accessory Work

1. Row Capacity
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

2. Midline
2 Rounds:
30 Seconds Single Arm KB Overhead Hold (Left) + 15 GHD Sit-Ups
30 Seconds Single Arm KB Overhead Hold (Right) + 15 GHD Sit-Ups
30 Seconds Double KB Front Rack Hold + 15 GHD Sit-Ups