WOD Thursday July 21/11


Clean X 2 X 5 @ 80%
Push Press X 3 X 5 @ 80%

5 Rounds

15 seconds work/45 seconds rest

DB Thrusters (HEAVY)
KB Swing (HEAVY)


Anonymous said...

I want my money back if you make a sneaky switch to outside Prowlers today.

Unknown said...

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

Anonymous said...

refunds...what's this you talk about?

Anonymous said...

Prowlers were only for the morning classes, you lucky nooners.

Anonymous said...

Andrew does refunds????