Lets call this Body Weight...

Warm-up is self paced to day, however i would definitely get those legs warm.



sWOD

Back Squat

Novice
3 sets of max effort back squat @ 55-75% of your body weight...

Advanced
3 sets of max effort back squat @ your body weight (lets be honest here)....

NOTE:If you say 201 round up to 205.


FireBreather/ Competitor
3 sets of max effort back squat @ body weight +40 lbs for men /  +20 lbs for women


NOTE TO ALL:  This will be a very mentally and of course physically taxing strength session.  Push yourself, but for gods sake listen to your body.  If your form starts to go to SHIT, either rack it, or ditch it.


And heres the WOD...ha

WOD
3 rounds of;
500m row
400m run
20 burpees
rest 3 min

Each round is separately for time.

NOTE: The rest is REQUIRED 



FIRE BREATHERS
IN ADDITION TO...WOD
8 Min AMRAP of;
20 UNBROKEN Double unders
5 UNBROKEN Chest-to-bar pull-ups

NOTE: Each set of D/U's and C2B must be unbroken to move forward.  So if you have to drop off the bar at 4 pull-ups, you have to restart your pull-up set. .....
Enjoy