8/3

A.  Single sided dumbbell bent over row 8x4; rest :20 sec between sides/1 min between sets
20# for all of these. 

B1. Lateral raises, 10x3; rest :30 sec

5#, 7.5#, 6#. 
Used 5# plates plus smaller plates. 

B2. Single sided Ring rows, 10x3; rest :10 sec between sides/rest 1 min
Did these. 

+
3RFT:
12 Burpees
26 Sit ups 
30 Cal row

WOD Total Time: 13:02.7

Round 1: 4:25.2
Round 2: 4:12.9
Round 3: 4:24.4 

+

Foam roll thoracic/lat
Banded tricep stretch

Did this.