By:Bobby KwasnyPosted: May 24th, 2017In: WOD STANDARD SLEDDOG WARM UPA1SINGLE ARM DB CROSS BODY HAMMER CURLS3X8-10 3010spot with non lifting handB1LOW INCLINE DB CURLS3X8-10 3010 superset with B2, rest 60-90 seconds after B2B2OVERHEAD DB TRICEP EXTENSIONS3X10-12 2010 both arms same timeC1STANDING CABLE CURLS WITH ROPE3X10-12 3010go straight from C1 to C2 rest 60 seconds after C2C2STANDING CABLE TRICEP PUSH DOWNS WITH ROPE3X10-12 20102,000 meter row for time go hard as possible to use as a bench mark