WOD Wednesday August 30/11

4 Rounds

50 M Prowler Push
50 M Sled Pull
50 M Sprint 
10 Tire Flips
50M Sprint

Rest 4 min

*Holiday weekend - There will be the regular 10AM Saturday class. The gym will be closed on Monday September 5 (Labour Day)*


Unknown said...

Great squat there Sam! 415#!!! That's pretty heavy!

Unknown said...

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 30 minutes to 1 hour after the post-WOD meal.

(PRO - protein; CHO - carbohydrate)

Foisy said...

Nice work Sam!!! Damn thats a lot of weight

Anonymous said...

Good job Sam thats a very impressive squat. Haird

i am CLUTCH said...

That's it, Clutch squats 420...hahaha

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