WOD
Turkish Get Up
3 X 3
A. One round for time
1000M Row
50 Box Jumps
50 Double Unders
B. Reverse Hypers x 10 X 3
GHD Sit Ups X 15 X 3
*The first CF Games Open Workout is up. You can still sign up to compete in this challenge at the games website:
*Workouts will be completed on Fridays during a regular class or the open gym time*
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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; 20g CHO
8 - 12% - 30g PRO; 30g CHO
Below 8% - 30g PRO; 40g CHO
% = body fat
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Examples of CHO @ ~10g:
approx 2 oz sweet potato, yams, squash
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