WOD Wednesday July 6/10



WOD

3 Position Snatch (70%)

4 Rounds for time:

Run 200M
15 unbroken KB Swings
10 Burpees
rest 2 min

2 comments:

Unknown said...

Post WOD fuel WOMEN:

Above 16% - 30g PRO;15g CHO
12-16% - 30g PRO; 25g CHO
Below 12% - 30g PRO; 35g CHO

Post WOD fuel MEN:

Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 30g CHO
Below 8% - 40g 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:
1/2 banana
little more than 1/2 cup apple sauce
approx 2 oz sweet potato

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