WOD

2 Overhead Squats on the minute for 8 minutes (use 70% of your 1 RM)

4 cycles for Max Rounds

in 4 minutes SPRINT 400M and with the remaining time do AMRAP of 5 burpees. 10 Knees to Elbows.

rest 2 min

1 comment:

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

% = body fat

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

(PRO - protein; CHO - carbohydrate)

*Most people (including myself) will be consuming 10g of CHO unless you have been told otherwise.*

Examples of CHO @ ~10g:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato