Strength
4×4 Pause Back Squats (4 sec hold at the bottom) @70-72% 1RM
WOD
4 Rounds for Time:
Blvd Run
35 Squats
100m Run
25 Burpees
ADV WOD
13 Min AMRAP:
10 Alternating Pistols
10 D-ball over shoulder (100/75)
10 Ring Dips
TEC WOD
10 Rounds AB
:30 on :30 off
8 Rounds AB
:45 on :30 off
6 Rounds AB
1:00 on :30 off
Total Calories is score
