WOD Monday December 13/10


MAX Snatch

1. With a 7 minute running clock -
Row 1000M and with the remaining time
AMRAP Skin the Cat

2. For Time

25 Thrusters (135#/95#)
25 Burpees


Unknown 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

% = 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

Unknown said...

Whoa! That is some great Photoshop work Perry! By far your finest job to date! PDub working out. Obviously digitized.

Andrew said...

It does really look like he is rowing!

P fuckin' W said...

Don't hate because I have my shirt on Dawson!

Burns, when was the last time you're ass was on a rower??