By:Bobby KwasnyPosted: Mar 29th, 2017In: WOD STANDARD SLEDDOG WARM UPA1MACHINE PREACHER CURLS3X10-12 3011A2STANDING OVERHEAD DUMBBELL EXTENSION3X10-12 2010B1DB SPIDER CURLS-facing in on an 60-70 degree incline bench3X8-12 3011B2LAYING DB TRICEP EXTENSIONS-flatten same bench from B13X12-15 3010C1BARBELL REVERSE CURLS superset with C22X12-15 2010C2STANDING DB HAMMER CURLS2X5/5 drop set 20103 rounds of: 500m row 50 DB squats 50/35lbs for time **one db held in bow tie position