WOD Wednesday September 7/11

15 Ball Slams
25 M Prowler Push Low
25 M Prowler Push High
5 Tire Flips (550#/250#)


Unknown said...

Nice! I like it! Hopefully the rain hold off today. That would make for some fun footing.

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)

Dan McD said...

Thanks for another brutal workout.

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