WOD Wednesday December 9/09



Weighted Pull Ups

3-3-1-1-1-1

WOD

For Time
500M Row
50 Box Jumps (24"/18")
20 Ground to Overhead (105#/65#)
50 KB Swings (24kg/16kg)

2 comments:

Dawson said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 15g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g PRO; 45g CHO

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

(PRO - protein; CHO - carbohydrate)

Andrew said...

Crystal 1220
Kari-lyn 1151
Gill 1214
Jessi 1005
E 1028
Beth 1433
Maria 1258
Miller 1101
Ash 1237
Jenn 1625
Titia 1220
Sheila 1320
Bruce 1518