Split Jerk
3-3-2-1-1
For Time
500M Row
then
3 Rounds of:
10 KTE/Skin the Cat
15 Burpees
100ft Bear Crawl
Finish with
30 DB SPlit Jerks
*Holiday Hours*
CLOSED THURSDAY DECEMBER 24th
CLOSED FRIDAY DECEMBER 25th
7-8AM, 8-9AM, 12:15-1:15PM ONLY ON DECEMBER 31st
CLOSED FRIDAY JANUARY 1st
5 comments:
Hahahaha split jerk! coincidently after todays "review/test session" I know what that is! :) lol
Post WOD fuel WOMEN:
Above 16% - 30g PRO; 15g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 45g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g PRO; 60g CHO
Eat a balanced PRO, CHO, FAT meal approx 1 hour after the post-WOD meal.
(PRO - protein; CHO - carbohydrate)
Linds 1425
Julie 1838
Stace 2020
Martha 1945
Dan 1729
el 1510
Jamie 1852
Heather R 1527
Sandra 2000
Amy 2009
Vic 1723
Jessi 1507
Harmer 1737
Scott 2356
Andrew 1657 STK
Jordan 2114 STK
Pete 1751 STK
Foisy 1852 STK
Rory 1643
Kari-Lyn 1646
Kacey 1754
Maria 1958
Sarah 1705
Dan McD 2656
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