RECIPE OF THE DAY

Mel O.
Maynard
5:30 + 9:30am Class

BONE BROTH

INGREDIENTS:

  • Two chickens worth of bones. (If you don’t have bones- go ahead and use the whole chicken. About an hour in you can remove the chicken from the bones and eat the meat. Put the bones back into pot and continue to simmer)
  • 4-5 carrots
  • 4-5 stalks of celery
  • 1-2 onions (chopped in half.)
  • 1 whole garlic head- chopped in half
  • lots of salt- to taste
    Optional:
    Pork chop bones (this is optional but makes SUCH a big difference in the flavor)
    Bay leaf
    Rosemary
    Thyme
    Sage

DIRECTIONS:

  • Throw everything in a large pot, cover with water, and bring to a boil
  • Once at a boil reduce to a simmer for 8+ hours

WOD

“Never Gonna Happen”

METCON

AMRAP 20
200 Meter Run
1 Minute Plank

WOD GUIDANCE & GOALS
Run the 200’s at your 1 mile PR pace, that could be anywhere between :40-:60). When you return, hold a plank (elbows or hands) for 1 minute to “recover” Target 8-10 rounds.

Courtesy of HamPlan

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