By:Bobby KwasnyPosted: Aug 16th, 2017In: WOD STANDARD SLEDDOG WARM UPA1MACHINE PREACHER CURLS4X12 3011B1STANDING DB HAMMER CURLS3X10 3010 both arms same timeC1CABLE REVERSE CURLS3X12 3011 D1STANDING CABLE TRICEP EXTENSIONS4X12-15 3011 drop set last 2 setsE1STANDING DB OVERHEAD TRICEP EXTENSIONS4X10-12 3010 1 second pause half way down5 rounds of: 15 back squats 95/65lbs 10 calorie row/air bike for time