WOD15 min to reach a 1RM Snatch
Part A (10 min time limit)
750 Row
21 Paralette Pass Throughs
500M Row
15 Paralette Pass Throughs
250M Row
9 Paralette Pass Throughs
Part B (10 min time limit)
3 Rounds of
Ring Push Ups X 12
rest 30 seconds
Box Jumps X 20
rest 30 seconds
2 comments:
Post WOD fuel WOMEN:
Above 16% - 20g PRO;10g CHO
12-16% - 20g PRO; 20g CHO
Below 12% - 20g PRO; 30g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 10g CHO
8 - 12% - 30g PRO; 30g CHO
Below 8% - 30g 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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