Jim Nas Dix Chip Her

for time;
100 ft walking lunges
50 push up burpees
25 knees to elbows
5 rope ascent - 15'
50 box jumps - 24"/20"
25 L Pull Ups
50 GHD Sit Ups

post time to comments in celebration of Tuck's visit to CrossFit Calgary this weekend
knee grazes and hips come to full ext on lunges
chest to deck, clap overhead on burpees
feet allowed on rope
hips at full extension at top of box jump
legs straight at top and bottom of L Pull Up, i.e. you must start at bottom without momentum getting legs to straight, then you must straighten your arms completely at bottom BEFORE you lower your legs
games standard on GHD sit ups, both hands touch floor or object at full extension

post wod fuel male:
above 12% - 30g prot/20g carb
8-12% - 30g prot/40g carb
below 8% - 30g prot/60g carb
post wod fuel - female:
above 16% - 20 g prot/15 g carb
12-14% - 20 g prot/30 g carb
below 12% - 20 g prot/45 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)