By:Bobby KwasnyPosted: Sep 28th, 2017In: WOD STANDARD SLEDDOG WARM UPA1DB HANG SQUAT CLEAN5X5 regular tempostart at a weight thats easy and get heavier every setB1DB UPRIGHT ROWS4X10-12 2010C1CABLE LATERAL RAISES3X10-12 3020D1FRONT PLATE RASIES3X15 2010use 25lb plate keep elbows slightly bent superset with D2D2DB REAR DELT RASIES3X10-12 3021rounds of 21-15-9 of: db thrusters 35/25lbs db russian step ups 35/25lbs " 20" box then run 1000m for time