CPT's WOD

Afternoon: Crossfit
20"
Jump Rope
15x GHD situps
15x Back Ext

(Totally killed the lower back)

Night: Freeweights: Arms*
BB Curls
Alt DB Curls
Reverse/Hammer Curl SS
Preacher Curl
Skullcrushers
Bench Dips
Cable Pushdown/Reverse SS

*All sets were done at max speed for 20 reps