WOD Tuesday March 23/10


15 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


Dawson said...

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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