WOD 7/10
A. In 16:00
4 Rounds
4-6 Strict Pull-ups @ 40X0
:30 Bottom of Back Squat Hold
B. 5 Rounds for Quality
:30 OVHD Hold @ Press 1 RM
100 M 1 Arm Farmers Walk
(Switch hands at turnaround)
10 KB Front Rack Walking Lunges (total)
Extra Credit
3 Rounds
6 DB Row / arm
12 Barbell Curls
20 Band Pull aparts
Join us tomorrow morning at 10:00 am for our Free Community WOD!
