WOD

RECIPE OF THE DAY

Jess
Framingham
Coach

BAKED HONEY MUSTARD SALMON

INGREDIENTS:

  • 1lb salmon filets
  • 2T mustard
  • 2T honey
  • 2 tsp garlic, minced
  • 1T lemon juice
  • 2T olive oil

DIRECTIONS:

  • Preheat oven to 400F
  • Brush salmon filets with olive oil skin side down on baking sheet
  • Mix together honey, spicy mustard, garlic,  lemon juice and olive oil
  • Evenly coat Salmon with dressing using brush
  • Bake for 8-10 mins
    We like to serve with roasted Sweet potatoes!

“Infrunami”

METCON

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 155/105

MASTERS

5 Rounds
400 Meter Run
12 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 115/75

MOVE

5 Rounds
300 Meter Run
9 Burpees
9 Deadlifts
6 Hang Power Clean
3 Jerks
Rest 2 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
The Hero workout “DT” just got better! How? By adding a 400 meter run, 12 burpees, and a REST! Complete the 400 around the two minute mark, move through the burpees at a steady pace that doesn’t require you to pause/stop (:60-:75). Then complete a shorter rep scheme of “DT”, where you don’t need to drop the bar between movements. The jerk or hang cleans could be the limiting factor, so make sure during warm ups you can do the 9-6-3 reps unbroken. Target 4 minutes per interval. Record all intervals.

Courtesy of SP

Post Intervals to Comments. Compare Scores HERE.