Here's my favorite pre and post-WOD mash:
Generally I'll throw approximately 1/2 cup into ziplock bags. Bite off the corner and you can slurp these suckers down. Great paleo substitute for Gu, too.
WOD for Benchmark Friday 5/3
"KELLY"
5 rounds for time:
400m run
30 box jumps, 24/20"
30 wall ball, 20/14#
Compare to 12APR2013. Post time to whiteboard/comments.
Extracurricular Cardio - Fri 5/3
RUN, ROW, and BIKE/AIRDYNE
2 x 10 minute run.. Recover 5 minutes after each effort.
2 x 2 minute run. Recover 1 minute after efforts. Work for max distance/speed on each interval. Remain consistent and try to best the previous distance/speed traveled with each attempt.
*Set drag factor between 120-140 on rower.
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