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.