Overhead / rack city

sWOD
Over head squat
Novice
3-3-3-3-3

Advanced
5-5-5-5-5

FB/Comp
10-10-5-5-3-2


WOD
4 rounds for time
10- alternating lunges (5 each leg) with weight/plate locked out over head.  (45/25#)
10- toes-to-bar
10- burpees
20- air squats

NOTE: scale weight and toes to bar as needed





FB/COMP WOD
(in addition to...)
G.I. Jane
100 burpees pull-ups

How bad ass are you... the cardio sprung has weight vests to check out!!!