Spec’s first attempted at programing.
4 Rounds for time of:
Body weight dead lift, 15 reps.
30 Push-ups.
500m Row
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June 23rd, 2009
Wednesday WOD
9 Responses to “Wednesday WOD”
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Above WOD or try this:
“Zoning”
800m run/1000m row
30 push-ups
25 pull-ups
15 SDHP (95#/65#)
10 burpees
400m run/500m row
10 push-ups
15 pull-ups
25 SDHP
30 burpees
800m run/1000m row
Not a bad program at all, Spec. Looking forward to it. It’s been a while since I’ve been on the rower.
B
14:42 @187lbs that hurt after yesterday. Great WOD Coach, and another outstanding effort Matt D 14:26 I think. Yo killed me on the row every round.
Dang Amelia! I’m starting to think you are secrectly training us for a off road TRI…maybe on the 4th of July or something. 
Matt Z. 14:16, 185lbs.
coacha.. 14:56@190lbs. Nice WOD Spec! Dad
Sorry, I didn’t take the time to read before I said great WOD “Spec”. I just how HQ doesn’t spit out BWDL tomorrow because I’m stayin home if they do.
27:29.. holy crap good one Spec. I’m smoked.
4 rounds or fridays upper body masacre and in NO WAY did hand stand push-ups help my bench!
also pr of 315# as new 5-rep deadlift max
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