By:Bobby KwasnyPosted: Sep 13th, 2017In: WOD STANDARD SLEDDOG WARM UPA1CROSS BODY HAMMER CURLS3X10 3011 B1SPIDER CURLS3X10-12 3021 stay light dont move upper armC1BARBELL BICEP CURLS4X8-10 3010 use EZ curl bar if availableD1STANDING TRICEP PUSHDOWNS4X12-15 3011 use attachment of choiceE1SINGLE ARM OVERHEAD TRICEP EXTENSIONS3X10-12 3010 2 minutes on/1 minute off squats push ups sit ups ring rows pistols **sub chin ups for rung rows if possible **sub db reverse lunges 25/15lbs