WOD Monday December 20/09

(Foisy flying like a "fairy")

WOD

Squat Clean

3-2-1-2-3

Tabata's

Squat Cleans (50% of Body weight)

Double Unders

KB Swings

*Holiday Hours*

CLOSED THURSDAY DECEMBER 24th
CLOSED FRIDAY DECEMBER 25th

7-8AM, 8-9AM, 12:15-1:15PM ONLY ON DECEMBER 31st
CLOSED FRIDAY JANUARY 1st

4 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 40g CHO

Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Foisy said...

Thats not me. Pretty sure thats Perry the fairy. :)

pdubbu said...

Foisinator...take your lumps when your number is up...don't be a vag like Dawson who I see doesn't make comments to guys bigger than him...lmao

Andrew said...

I make comments to everyone! Foisy is a fairy ... good 240lbs clean today though sir. (P.S I got 250, hahahaha)