Sorearms

Warm-Up 
2 Rnds
60s Light Row
15 GHD Sit Ups
45s Mod Row
15 Banded Good AM's
30s Fast Row
15 Light KBS
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2 Rnds ~
5 KBS
3 C2B
5 Cal Row
100m Run
1-2 min Rest b/t Rnds
THEN 3-4 Min Rest after Rnd #2...and GO!!!
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DOWN & OUT
21-18-15-12-9 for Time:
KBS (70/55)
C2B Pull Ups
Cal Row
200m Run (sub 50 D/U, if you have nowhere to run)
~ This is a grip intensive WOD...Find a pace and hold...push at the finish, not at the start!!!

Casey ~ 18 ish
Oz ~ 18 ish #2
Bertag ~ completed
Ladick ~ ???
Schutz ~ 20:59
Johns ~ 22:48
tb ~ 23:03...wow was that grinding...