WOD

“Freaky Friday”
20 Minute EMOM:
5 Toes to Bar
5 Hang Power Snatch (75/55)
5 Thrusters (75/55)

Recipe of the Week:
Let’s give this Egg Roll in a Bowl recipes!

Ingredients:
1 tablespoon olive oil
3 cloves garlic, minced
1 knob of ginger, grated
1 teaspoon Chinese five-spice
½ C coconut aminos
chili paste to taste
1 pound ground turkey
1 bag tri color coleslaw or broccoli slaw mix
Brown Rice and green onions for serving

Instructions:
STEP 1
Heat the olive oil in a large skillet over medium heat. Add the garlic and ginger and saute until fragrant.

STEP 2
Add the five-spice, coconut aminos, chili paste, and turkey. Break apart until the meat is browned and cooked through.

STEP 3
Add the slaw mix and toss until the vegetables are tender-crisp.

STEP 4
Serve over brown rice, with green onions and Sriracha if you like that kinda thing.

“Old MacDonald”
20 Minute AMRAP: teams of 2
Station 1
Row for Meters
Station 2
30 Sit-ups
200 Meter Farmers Carry (53s/36s)

Meme of the Week:

“Focus”
5, 2 Minute Clocks:
5 Squat Clean and Jerks
Max Ring Rows
2-Minute Rest

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

Romanian Deadlifts
5 x 5

“No Chill”
3 Rounds:
200 Meter Run
30 Kettlebell Swings (53/36)

Box Brief:
People can still sign up for the nutrition challenge until Thursday! 

“Water Slide”
10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1
Front Squats (95/65)
Pull-ups
Deficit Push-ups (45’s/25’s)
25 Double Unders after each round

Quote of the Week:
“You are never too old to set another goal or to dream a new dream.”
C.S. Lewis

Box Brief:
People can still sign up for the nutrition challenge until Thursday!

“The Overtaker”
Every 2 Minutes for 15 Rounds:
1 Deadlift
1 Hang Squat Clean
1 Squat Clean
1 Front Squat

Recipe of the Week:
Here is a tasty recipe to try this weekend!

“Say Mercy”
20 Minute Clock:
Buy In – 150 Burpees*

Start with 4 Minute Row for Calories
Whatever Calories achieved in 4 minutes will be taken off the 150 burpee buy in

With Remainder of Time
Establish a 3RM Bench Press

Meme of the Week:

“Sandcastle”
5 Minute AMRAP at each station: teams of 4
Calorie Bike
Rope Climbs
Box Jump Overs (24/20)
Sandbag Carry (heavy)

Box Brief:
Bring A Friend Day is on Thursday.

Comp Class is this Saturday at 10:30am. All experience levels are welcome!