30 Virtual Shoveling (15RT/15LT)

30 Push-ups

2 Muscle-ups

25 Virtual Shoveling

25 Push-ups

4 Muscle-ups

20 Virtual Shoveling

20 Push-ups

6 Muscle-ups

15 Virtual Shoveling

15 Push-ups

8 Muscle-ups

10 Virtual Shoveling

10 Push-ups

10 Muscle-ups

With an Olympic bar holding only one plate (men use 45 pound plate, women use 25 pound plate), touch the plate on one side of the barrier then the other for one "rep." Barrier is 24."

This WOD is compliments of CrossFit


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Here is a Zone Meal to enjoy!

Carpaccio di Salmone e Semi di Sesamo
(Salmon Carpaccio with Sesame Seeds)Salmon Carpaccio with Sesame Seeds

8 Block Meal

12 ounces smoked salmon
juice of 1 lemon
2 tablespoons chives, minced
1 head arugula, thinly sliced
2 cups diced pineapple rinsed/drained
1 tablespoon Zone Extra Virgin Olive Oil
4 medium kiwi, sliced
sesame seeds

Cut salmon into thin slices and place on a plate. Strain lemon juice and add salt, oil and chives. Pour the sauce onto the fish and let marinate in the refrigerator for 10 minutes. Divide arugula evenly between 2 serving plates. Place pineapple and kiwi on top of arugula. Sprinkle with the remaining marinade. Garnish with sesame seeds and chives.