Curls (per arm)
Bent over rows (per arm)
40 shoulder taps in between each set* (push up position, 20 per arm)
Rest two minutes between supersets
*Curls plus Rows = one set, just in case anyone was wondering ---
WOD: For time
18-15-12-9-6-3
Kettlebell Swings
Dips on chair/whatever you have
200 m run in between each round (So that's 5 rounds of running)