Friday

080912

115# Back Squat 10 reps
115# Push Press 5 reps
10 mini-rounds of :
1 Burpee
5 Push-ups

3 Rounds for time. Post time to comments. Do your back squat reps and go then immediately into push press, yes your push pressing from behind your head. Then go to doing 1 burpee. When you fall for each one you will do 5 push-ups then return to standing position. 10 mini rounds of this inside the rounds of three.

At Home W.O.D.
2 Push-ups minute 1 (add 2 reps for each odd minute)
2 Sit-ups minute 2 (add 2 reps for each even minute)

Go until you can no longer complete reps for any given minute. Post reps and time it took to comments.

Rookie
Do regular workout. Scale weight if needed.