WOD Monday December 7/09




"The Chief"

As many rounds as possible in 3 minutes

3 Power Clean (135#/95#)
6 Push Ups
9 Squats

rest 1 min

Repeat 5 times

*Thank you to everyone that came out to Grizzly last night for our 1st annual Christmas party! Your support is greatly appreciated and from what I remember it seemed like everyone had a great time! Thanks again*


Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 10g CHO
12-16% - 30g PRO; 20g CHO
Below 12% - 30g PRO; 30g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 10g CHO
8 - 12% - 40g PRO; 25g 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)

Dawson said...

Andrew... It seemed like you had a great time too. Sitting on the pool table with a perma-grin going on. Great times!