By:Bobby KwasnyPosted: Nov 8th, 2017In: WOD STANDARD SLEDDOG WARM UPA1DB CROSS BODY HAMMER CURLS4X10 4020 1 arm at a timeB1DB SPIDER CURLS4X12 3021C1DB FML CURLS3X30 3010 1st 10 reps reverse grip, 2nd 10 hammer, 3rd 10 supinated no breaksD1CLOSE GRIP BARBELL BENCH PRESS4X5 4020E1STANDING CABLE TRICEP EXTENSIONS5X12-15 3010 45 seconds restamrap 5 10 back squats 135/95lbs 10 pistols rest 2 minutes amrap 5 10/7 calorie air bike or 15/12 calorie row 20 db snatch 50/35lbs alternating arms every rep