AMRAP in 15 minutes
3 Power Cleans (135#/95#)
6 Front Squats
9 Lateral Bar Jumps
Rest 5 minutes
AMRAP in 10 minutes
2 Muscle-Ups (6 Ring Dips)
2 HSPU (6 Push-Ups)
20 Squats
Post total rounds for each triplet to comments.
SALMON WITH DILLED CUCUMBERS
4 Salmon Steaks
1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)
Salt & Pepper to taste
Juice of 1 Lemon plus enough water to make 1/2 cup
Dilled Cucumbers (recipe below)
Place salmon in a non-stick skillet. Sprinkle with dill weed, salt and pepper. Pour water and lemon juice into skillet. Heat to boiling, reduce heat and cover. Cook for 15-20 minutes or until salmon flakes easily with a fork. Prepare dilled cucumbers while cooking, serve over salmon.
Dilled Cucumbers
1 Medium English Cucumber
1 tbsp Chopped Fresh Dill Weed (1/2 tsp dried)
1 tbsp vinegar
1 tsp sugar
1/4 tsp salt
Cut cucumber lengthwise into quarters and cut into this slices. Mix cucumber and remaining ingredients in small saucepan. Cook over high heat 1-2 minutes, stirring frequently, until cucumber is crisp tender.
I served this with steamed broccoli, sliced tomatoes, and sliced avocado. I did not weigh and measure, but it looks to be about 2 1/2 blocks of protein and fat, and 1 1/2 – 2 blocks of carbohydrate. This is one of my family's favorite meals, even the boys love it.
. . . and always remember to “save the liver” . . .
5:30am
Rose 6/6=12
Emily 9/5=14
Michelle Z. 8/5=13
Lisa 11/6=17 Rx
Julia 7/5=12
Ed 9/3=12 Rx
Scott 9/6=15 Rx
Don 11/12=23 Rx
Paul 12/8=20 Rx
9:00am
Dusty 10/5=15
Teshina 10/4=14
Tony P. 8/5=13
Spears 7/3=10
Gina 11/5=16
Sonya 10/6=16
Chad 5/4=9 Rx
Audria 7/8=15
Karen 10/3=13
Kevin 7/5=12
Roselynn 8/6=14
Jerilyn 6
Michelle St. 6/6=12
10:00am
Jennifer 9/5=14
Dawn 9/5=14
Hilda 9/5=14
Briley 6 Rx/6=12
12:00pm
Rebecca 9/6=15
Jake 9 Rx/6-15
Tony A. 13 Rx/6=19
Tiffany 5/8=13 Rx
Robert 8/8=16
Jason 8/5=13 Rx
5:00pm
Pete 10Rx/5=15
Bill 8Rx/8=16
Al 6/5=11
Julie 9/7=16
Yinka 12/4=16
Brad 8/9=17 Rx
Vandee 6/4=10
John 5/3=8
Newman 15/11=26 Rx
Greg 9/6=15
Sara 6/4=10
Tanner 12/4=16
David M. 10Rx/8=18
@%#$@% PELON!!! 15!!!
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