unbreakable part 2

where paleo pancakes are made

Training:

warm up by working on the snatch balance; you must learn over time to catch the weight in a tightened position as deep as possible; work on landing tight and sticking it; do not build aggressively in weight

+

for time;

35 unbroken wall balls - 20#/14# to 10ft

10 unbroken HSPU

35 unbroken wall balls - 20#/14# to 10ft

20 unbroken chest to bar chin ups

35 unbroken wall balls - 20#/14# to 10ft

30 unbroken push ups

35 unbroken wall balls - 20#/14# to 10ft

40 unbroken jumping chin ups

post time to comments

once you begin a set, you have to finish it; loss of rhythm or "catching" and "pausing" with wall balls are considered a broken set; coming off the bar for chin ups is considered a broken set, pausing at top or bottom for push ups is considered a broken set, same for jumping chin ups. use 8" from top of max reach as measure for jumpers; squat to a ball for wall balls so that hip is visibly below knee cap; if you can, measure the distance b/t your hands for HSPU and post it along with time

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% - 20g prot/20 g carb
12-14% - 20g prot/35 g carb
below 12% - 20g prot/50 g carb
eat a balanced PFC meal 45-60 min after post wod fuel for everyone (P=protein, F=fat, C=carb)