(A few people seem to be looking but I doubt anyone is listening to what I say, haha)
WOD
2 Position Clean + Jerk @ 65% X 5 sets
(Floor, Mid)
Complete 1 Tabata at each station
KB swings (Russian)
Double Unders
Rowing
Pull Ups
30 GHD or Weighted Sit Ups
*Skill work of your choice time permitting*
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Post WOD fuel WOMEN:
Above 16% - 20g PRO; 20g CHO
12-16% - 20g PRO; 30g CHO
Below 12% - 20g PRO; 40g CHO
Post WOD fuel MEN:
Above 12% - 30g PRO; 20g CHO
8 - 12% - 30g PRO; 40g CHO
Below 8% - 30g PRO; 60g 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:
approx 2 oz sweet potato, yams, squash
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