AM WOD
5RFT:
5 Muscle-ups
10 OHS (115#)
15 Toes to bar
20 GHD sit-ups
Post WOD nutrition
99g CHO
31g PRO
Food:
1 Pint Strawberry Milk (1%) (58g CHO, 14g PRO)
Gatorade Recovery (14g CHO, 16g PRO)
Banana (27g CHO, 1g PRO)
PM WOD
1. Find 3RM Power clean for the day
2. Work on HSPU
3. 10min AMRAP:
5 pushups
10 squats
15 situps
Post WOD nutrition
80g CHO
34g PRO
Food:
2 cups skim milk with strawberry powder (56g CHO, 18g PRO)
Gatorade recovery (14g CHO, 16g PRO)
1/2 Apple (10g CHO)
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