WOD

Dead Stop Deadlifts
Build to a heavy set of 3

“Dawn of the Deadlift”
5 Rounds:
50 Double Unders
7 Deadlifts

Recipe of the Week:
Here is another great recipe for meal prep and macros! Try out this Korean Beef and Rice!

Ingredients:
1 pound lean ground beef (90% lean)
3 garlic cloves, minced
1/4 cup packed brown sugar
1/4 cup reduced-sodium soy sauce
2 teaspoons sesame oil
1/4 teaspoon ground ginger
1/4 teaspoon crushed red pepper flakes
1/4 teaspoon pepper
2-2/3 cups hot cooked brown rice
3 green onions, thinly sliced

Instructions:
Step 1
In a large skillet, cook beef and garlic over medium heat 6-8 minutes or until beef is no longer pink, breaking beef into crumbles. Meanwhile, in a small bowl, mix brown sugar, soy sauce, oil and seasonings.

Step 2
Stir sauce into beef; heat through. Serve with rice. Sprinkle with green onions.

“Three Stooges”
20 Minute AMRAP: teams of 3
100/75 Calorie Row
75 Bench Press (135/95)
50 Team Sit-ups

Meme of the Week:

“Open WOD 16.1”
20 Minute AMRAP:
10 Overhead Lunges (95/65)
8 Bar Facing Burpees
10 Overhead Lunges
8 Chest to Bar Pull-Ups

“Sonic”
25 Minute AMRAP:
800 Meter Run
30 Box Jumps (24/20)
30 Kettlebell Swings (53/36)

Pause Back Squats
Build to heavy set of 3

“Hurty Thirty”
3 Rounds:
30 Wall Balls (20/14)
30 Sit-ups

Quote of the Week:
“The mind is the most important part of achieving any fitness goal. Mental change always comes before physical change.”
Matt McGorry

“Best Western”
10 Rounds:
10/8 Calorie Row
30 Double Unders
1 Clean (Heavy)

Recipe of the Week:

“Disturbed”
20 Minute EMOM:
Minute 1 – Max Air Squats
Minute 2 – Max Dumbbell Snatches (50/35)
Minute 3 – :45 Plank
Minute 4 – Rest

Meme of the Week:

“Strict Sandwich”
For Time:
800 Meter Run
-then-
1 – 2 – 3 – 4 – 5 – 6 – 7 – 8 – 9 – 10
Strict Pull-ups
Strict Press (95/65)
-then-
800 Meter Run

Box Brief:
Bring A Friend Day is on Thursday!

Both Saturday classes this week will have a Hyrox theme. Bring some running shoes!

Comp Class returns this Saturday at 10:30am. All levels are welcome.