WOD Monday March 1/10

Complete 5 rounds of

8 Shoulder Press (As heavy as possible)

rest 60 seconds

Max rep Pull Ups or muscle ups

rest 60 seconds

In 3 minutes do as many Handstand Push ups as possible


Crystal said...

Holy shoulder burner Batman. Will definitely need to get a massage after this one.

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; 30g CHO
Below 8% - 40g PRO; 50g CHO

% = body fat

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

(PRO - protein; CHO - carbohydrate)

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