Today is a make up day! Make up any of the past 5 WOD’s this week. Or try this:
Sprint 800 meters for time. Do this for 4 sets. Rest as necessary between sets
21-15-9 reps of
*These are full cleans, not power cleans!
Crispy Skin Chicken Thighs and Roasted Veggies
Veggies for roasting
Spices for Seasoning
Preheat oven to 375 degrees Fahrenheit.
Meanwhile, heat a skillet on the stove. When the pan is hot, place your chicken thighs skin-side-down into it so the skin can start crisping (turn to medium to medium-low heat).
Season the non-skin side with your favorite seasoning (ideas include lemon pepper seasoning, cayenne, steak rub, etc.)
Wash, dry and cut your veggies, (when roasting veggies, it
Work up to your 5 rep max
3 rounds for time:
Row 500 meters
21 GHD sit-ups
12 Chest to over head (95/65)
*Scale GHD situps as necessary. Use Shoulder Press, Push Press, or Jerk to get weight overhead!
Complete as many rounds in seven minutes as you can of
95 pound Squat clean, 10 reps
The standard for the sit-up is feet anchored, back of the hands touch the ground above your head on the bottom, and hands touch the anchor at the top. No Abmat.
Tabata Hip Extensions
20 seconds of max reps followed by 10 seconds of rest. Do this for 8 intervals