Ladies WOD

 Strength:
      <a href='/journal/movements/26'>Back Squat</a> 5-5-5
      THEN

 3 Rounds for Time
      24 Plate Squats (hold plate against chest)
      12 <a href='/journal/movements/1689'>Burpees</a>
      24 <a href='/journal/movements/538'>Sit ups</a>

Men's WOD

 3 Rounds for Time
      12 OHS (115#)
      12 Burpee Pull ups
      THEN
      250 <a href='/journal/movements/1069'>DU</a>'s for Time