RECIPE OF THE DAY

Lauren
Wayland
8:30am Class

CHICKEN PROVENCALE

INGREDIENTS:

  • 8 oz chicken breast
  • flour
  • 2T oil
  • 2 cloves garlic
  • 1 tomato, diced
  • 1 tsp parsley
  • 1/8 lb butter
  • 1/2 cup dry white wine

DIRECTIONS:

  • Flour chicken and saute in oil until golden brown about 10 minutes per side
  • When done, add garlic tomatoes, parsley, butter and wine
  • Reduce sauce for about 10. minutes

WOD

“Open Arms…ish”

METCON

With a Buddy
8 Rounds
200 Meter Run or Row
40 Sit Ups
6 Rope Climbs

MASTERS

With a Buddy
8 Rounds
200 Meter Run or Row
40 Sit Ups
4 Rope Climbs

MOVE

With a Buddy
8 Rounds
100 Meter Run or Row
30 Sit Ups
12 Strict Pull Ups (band)

WOD GUIDANCE & GOALS
Rope Climbs!! Start each round with 200 meters TOGETHER!! One partner do their share of the 40 sit ups, then the next partner. Sit ups will take all of :60. The rope climbs each take around :10, so spend about :60 on the climbs. Scale the number of climbs to fit the time domain. Target 22 minutes. If you choose to row today, partner 1 do the 200 meters, then partner two do 200 meters. The workout will take a touch longer (28-30 min)

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