RECIPE OF THE DAY

Bruce
Wayland
9:30a +5:30p Class

BRUSSEL SPROUT SALAD

INGREDIENTS:

  • 1 lb brussel sprouts, chopped
  • 2T olive oil
  • salt and pepper
  • 1/2 cup chopped pecans, toasted
  • 1/2 cup dried cranberries (no sugar added)
  • 1/3 cup blue cheese
  • dressing: 1T maple syrup, 1/2T apple cider vinegar, 1T olive oil

DIRECTIONS:

  • Preheat oven to 350F, and bake pecans for 8 minutes
  • In a large skillet, heat olive oil on medium along with Brussel sprouts for 7-10 minutes
  • Put all ingredients in a bowl, mix and add salt and pepper to taste

WOD

“Inspired”

METCON

50-40-30-20-10 DB Snatch
15/12 Calorie Row

Weight: 50/35

MASTERS

50-40-30-20-10 DB Snatch
12/9 Calorie Row

Weight: 35/20

MOVE

25-20-15-10-5 DB Snatch
9/6 Calorie Row

Weight: 25/15

WOD GUIDANCE & GOALS
Yes!! The rep scheme goes down! Choose a weight for the db snatches that you can cycle for 20 reps before having to take a short break. Move at a moderate pace (not all out) completing the first set of db snatches in 2-2:30. “Recover” on the row, finishing the allotted calories in :60 or less (every time.) The time domain for the db snatches will decrease by about :15 every round. Keep the row at the same pace, except push your pace on the last two rounds. Target 12-15 minutes.

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