Back squat & a lil cardio....

sWOD
Back Squat

Novice
5 sets x 3 reps

Advanced
3 x 10

NOTE:  With high rep low weight make sure you keep your form solid since the bar will be on you longer.



WOD
2 rounds of;
400m run
10- Over head squats @ 95/65#
500m row
10- toes to bar

NOTE: Scale weight accordingly.  If you cant do toes to bar, or knees-to-elbows do sit-ups or leg lifts.  But make it as difficult as possible.