By:Bobby KwasnyPosted: Oct 4th, 2017In: WOD STANDARD SLEDDOG WARM UPA1DB PREACHER CURLS10 reps 2010 every minute on the minute for 7 minutes both hands same timeB1DB HAMMER CURLS3X8-10 3010C1SPIDER CURLS3X10-12 3011D1SINGLE ARM CABLE TRICEP PUSH DOWNS3X12-15 2010E1STANDING DB OVERHEAD TRICEP EXTENSIONS3X10-12 drop set last set for an extra 10 reps 4 rounds of: 10 power snatch 95/65lbs 20 bb reverse lunges 95/65lbs for time OR 4 rounds of: 20 db snatch 50/35lbs 20 db reverse lunges for time