By:Bobby KwasnyPosted: Apr 20th, 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 30215 rounds of: 15 DB push press 35/25lbs 20 DB squats 50/30lbs for time single DB for squats held like bow tie or goblet