(Perry (big habs fan) standing at mike skeggs (big pens fan) front door. Perry went over to be a gracious winner and offer his condolences to mike, but Mike ended up being a sore loser and wouldn't even answer the door. Poor Mike ... Congrats Habs fans!)
WOD
Max JERK for the day
3 rounds
with a 5 min running clock
sprint 400M and with the remaining time do AMRAP
5 Handstand push ups
5 Burpees
rest 2 min between rounds
3 comments:
that sounds like a lot of buckin' furpees..GAWD
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; 30g CHO
Below 8% - 40g PRO; 50g 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato
Is Perry going to be standing in front of Foisy's house after the Habs/Bruins series? Oh wait a second... The Bruins are on the verge of being eliminated after being up 3-0. Sorry to get you excited Foisy. Any Flyers fans out there?
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