WOD: 09.29.2017

IMPORTANT: I tested this workout about 10 days ago because it scared me.  I also had 3 other people test it and we all agreed; these bicep curls do DAMAGE.  There are very few people in the gym that should RX this WOD.  It has the potential to wreck your bicep tendons.  

One woman I had test it ran it at 15# and that was perfect.  I had another guy test it with me at RX, and our arms were trash for 3 days, and my bicep tendons didn't fully recover for a week.

I can't overstate this: Please err on the side of going too light on the curls.  Push yourself on the Sit-Ups and the KB Swings, but play it safe on the arms today.

MET-CON: 30 Min Cap

50-40-30-20-10: Barbell Bicep Curls (45/35)**

10-20-30-40-50: Kettlebell Swings (53/35)

20 GHD Sit-Ups after each set of KBS

**Take every rep of the curls to full extension.  Use the reps as a chance to stretch the biceps out during the WOD.  If you cut the range of motion short, I promise you that you won't be able to straighten them for at least 2 days after this.