Tuesday- November 26, 2013

http://muscleoldschool.com/bill-peanuts-west-powerlifting-pioneer/

warm up

450m run

then...

AMRAP 7

100m run

5 burpees

WOD

Five rounds for time of:

275 pound Deadlift, 7 reps

30 Squats

7 Handstand push-ups

POST SCORE TO COMMENTS

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** ALL EXTRA CREDIT IS OPTIONAL**

EXTRA CREDIT

Westside

Week 5

-Dynamic Effort Lower

Box Squats

16" box

55% + chains

SSB 

10 sets x 2 reps

- Sumo Speed Pulls (Two Mats)

45%+ bands

8 sets x 1 rep

-KB Box Deads

2 sets x 20-30 reps

-GHRs 

4 sets

-Reverse Hypers

4 sets 

-ABS 

Endurance

100m sprint

8x

Row

100m sprint

1 minute rest

12x

Swim

100m sprint

1 minute rest

10x