WOD
Shoulder Press - MAX
"CFK Gone BAD"
Wall Ball (20#/14#)
KB Swing (32kg/20kg)
Push Press (75#/55#)
Box Jump (24"/18")
Row (Cal)
*Reminder - Saturday Class and CF KIDS classes will run as usual. CLOSED on the HOLIDAY Monday*
*Due to lack of attendance WEDNESDAY YOGA is CANCELLED until further notice*
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Post WOD fuel WOMEN:
Above 16% - 30g PRO; 20g CHO
12-16% - 30g PRO; 30g CHO
Below 12% - 30g PRO; 40g CHO
Post WOD fuel MEN:
Above 12% - 40g PRO; 20g CHO
8 - 12% - 40g PRO; 40g CHO
Below 8% - 40g 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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