Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
Post WOD (Optional)
3 Rounds not for time
Single Arm bent over rows with dumbbells 8-10 reps each arm
Banded face pulls 10-15 reps Squeeze hard at teh point of contraction, slow negative
Dumbell Hammer Curls 8-10 reps per arm
Again, story of my life.