By:Bobby KwasnyPosted: Jun 21st, 2017In: WOD STANDARD SLEDDOG WARM UPA1OVERHEAD TRICEP EXTENSIONS WITH ROPE4X10-12 3010B1DIPS3X10-12 3010 keep torso uprightC1PREACHER CURLS3X10-12 3010 use barbell is possibleD1SEATED DB CURLS 3X8-10 both hands same time till failure than single armsE1CABLE REVERSE CURLS 3X12-15 3011100 body weight back squats 100/70% for time 20 minute time cap