(Congrats Foisy for getting onto the ERT!)

WOD

Snatch
5-5-5

AMRAP in 20 min

15 KB Swings (24kg/16kg)
20 Box Jumps (36"/24")
10 Burpees

(Next time you lack motivation or are tired ... suck it up ;)

7 comments:

Dawson said...

Congrats Foisy! Those inmates won't know what hit them. Literally & figuratively. Question... If you're wrestling with an inmate, do you get a time out so you can puke? Hahaha.

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)

Mike said...

Wow! Talk about an inspirational vid. I feel guilty about bitching about yesterdays DUs.

JP said...

Very inspirational....seen another version with additional footage and great song at
http://www.youtube.com/watch?v=-0daeU7Sd9c

or search you tube:
"Father and Son a love story"

Sandra said...

Wow . . .

Andrew said...

Linds 6 +15KB
Stella 6 + 7 B
Gill 4 + 7 B
Sarah 5
Maria 5 + 7 BJ
Kim 6 + 9 KB
Bruce 4 + 12BJ
Andrew 6 + 5BJ
Rory 5 + 17 BJ
Pete 5 + 10BJ
Foisy - One more than Pete
Rose 6 + 2 KB
Blair 5
Dan 3
Karen 6 + 7 BJ
Kacey 5 + 15 BJ
Serena 6 + 3 BJ
Caity 5 + 1 BJ
Kira 6
Crystal 5
Jess M 6 + 15 KB

McCallum said...

Congrats...don't puke in your gas mask..hahahah