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RECIPE OF THE DAY

Emily
Wayland
5:30am Class

LEFTOVER ROAST CHICKEN SOUP

INGREDIENTS:

  • 2 cloves garlic, minced
  • 2 carrots, cubed
  • 1 cup butternut squash, cubed
  • 1 small sweet potato, cubed
  • 1/2 yellow onion quartered
  • 2 T olive oil
  • 4 cups chicken stock
  • 2-3 cups leftover chicken
    • Emily – makes crockpot chicken or rotisserie from store
  • 3/4 tsp parsley, salt, pepper
  • 1/2 tsp thyme, rosemary, oregano
  • 1 cup water
  • 2 cups baby spinach

DIRECTIONS:

  • Preheat oven to 425. Toss veggies (not onions) in olive oil and season with salt and pepper. Roast for 20 minutes.
  • Meanwhile, bring chicken stock to a simmer in a large pot, add chicken and spices. Cover and cook for 15 minutes.
  • Add 1/2 the roasted veggies to the soup, and blend the other 1/2 with the onions and 1 cup of water. Once prueed, add to soup along with the spinach. Simmer for 5-10 minutes.

WOD

“Goosebumps”

METCON

On the 3 Minute for 5 Rounds
15 Dumbbell Snatch
15 Box Jump Overs
Weight: 50/35
Height: 24/20

MASTERS

On the 3 Minute for 5 Rounds
15 Dumbbell Snatch
15 Step Overs
Weight: 35/20
Height: 24/20

MOVE

On the 3 Minute for 5 Rounds
10 Dumbbell Snatch
10 Step Overs
Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
Move FAST! You have a very short window to complete 15 dumbbell snatch (total) and 15 box jump overs, and still find time for a short break before the next interval. Have at least 1 minute of rest before the next round. Target :90-2:00 per interval.

Post Intervals to Comments.

HOME WOD

On the 3 Minute for 5 Rounds
15 Burpees
15 Box Jump Overs

ENDURANCE

Rest