WOD Wednesday January 13/09

With a Partner

3 Rounds for time

10 Deadlifts (225/135)
15 Front Squats (55#/35#)
20 Burpees
25 Sit Ups

Only one person can be working at a time. You must allow your partner to finish the exercise before continuing on to the next 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; 25g CHO
Below 8% - 40g PRO; 40g CHO

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

(PRO - protein; CHO - carbohydrate)

Dawson said...

What a "fun" workout! Mike.... Great frickin job man! Actually, everyone did amazing! There was not one person that didn't sweat.

Now we all wait in anticipation for Pete's B-Day wod tomorrow.

Mike said...

Thanks Dawson! And thanks for carrying the team.