WG - phase 1

"if you want to do anything, you find a way; if you don't want to do anything, you'll find an excuse"

for loads:
A1. 3 position hang power clean (high, mid thigh, knee) - 1.1.1 x 5; 120 sec rest
A2. Dips @ 40X1; 6-8 x 5; 120 sec rest
B1. 50% 1RM squat clean - 7 fast touch and go reps x 3 sets; 45 sec rest
B2. 10 ring dips x 3 sets; 45 sec rest
C. tabata Janda sit ups - feet unanchored for low score

post loads and reps to comments
Janda sit up is same as sit up position for upper body only that the knees are ALWAYS open away from each other, and the bottoms of the feet are touching each other at all times; come to parallel with floor at top and shoulders to floor at bottom

post wod fuel male:
above 12% - 40g prot/20g carb
8-12% - 40g prot/30g carb
below 8% - 40g prot/40g carb
post wod fuel - female:
above 16% - 25g prot/10 g carb
12-14% - 25g prot/20 g carb
below 12% - 25g prot/30 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)