7/12

A. Seated triangle pulley row, 10-12 x 3; rest 1:30

40# (12), 55# (12), 55# (12).

B. Standing barbell or EZ bar bicep curls, 8-10 x 3; rest 1 min

40# (10), 50# (10), 50# (10). EZ bar.

+

4RFT:
12 KBS
18 sit ups
24 cal row


WOD: 11:41.8

Round 1: 2:56.0
Round 2: 2:51.6
Round 3: 3:03.0
Round 4: 2:50.5

+

Lat and tricep stretch