WOD for 121213

Strength: Back Squat 1×5 @80%, 1×5 @85%, 1xME @90% Notes: Base percentages of your most recent 1RM Squat.

Then...

7 minute AMRAP of: 50 Double- Unders

15 HSPU

Enchilada Chicken Stew
(www.PaleoOmg.com)
Prep time:  
Cook time:  
Total time:  
Serves: 4-6
Ingredients
  • 2lbs chicken breasts
  • 1 yellow onion, chopped
  • 1 green bell pepper, chopped
  • 1 (4oz) can of chopped jalapenos
  • 1 (4oz) can of chopped green chiles
  • 2 tablespoons coconut oil
  • 1 (14oz) can of diced tomatoes
  • 1 (7 oz) can tomato sauce
  • 3 garlic cloves, minced
  • 1 tablespoon cumin
  • 1 tablespoon chili powder
  • 2 teaspoons dried oregano
  • salt and pepper, to taste
  • bundle of cilantro, to garnish
  • avocado, to garnish
Instructions
  1. Pull out your handy dandy crockpot.
  2. Add your chicken breasts.
  3. Then add the rest of the ingredients on top, in any order.
  4. Put on low for 8-10 hours or high for 6-8.
  5. After it’s done cooking, use tongs to pick at the chicken to shred it in with all the ingredients.
  6. Top with cilantro and some avocado.
  7. Eat up!!

Thoracic Mobility

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