200112 - Recipe Tuesday - Protein Waffle

INGREDIENTS
1/2 Cup of Birch Benders Protein Pancake Mix
1/2 Cup of Protein Powder (Ascent Brand mixes great!)
1/4 Cup of Unsweetened Almond Milk
Sprinkles or other fun mix-ins (I have Unicorn mix)
Spray Oil

DIRECTIONS
1) Mix all ingredients together until it’s smooth
2) Spray waffle iron (these could totally be pancakes….just use a frying pan on the stove)
3) Place half of mixture into iron and wait until golden brown
4) Enjoy with PB, Jelly, Butter, Syrup…whatever sounds good to you! :)

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QOTD - One word to define your focus in 2021? (A mantra)

WARM UP - 7 Way Red Bands
3 Rounds
10 Plate Ground to Overhead
10 Plate Sit Ups
10 Overhead Plate Lunges

COACH PREP - PVC Burgener Prep then EB

STRENGTH -
EMOM 7:
Power Snatch

WOD - GOAL = Under 16 minutes
(A: Competitor)
WITH A WEIGHT VEST
FOR TIME
16-12-6
Power Snatch 125/85
Sumo Deadlift High Pull
Rest 2 minutes
16-12-6
Pull Ups
Sit Ups
Lunges
(A: Weight Vested)

(B: Performance)
FOR TIME
16-12-6
Power Snatch 115/75
Sumo Deadlift High Pull
Rest 2 minutes
16-12-6
Pull Ups
Sit Ups
Lunges

(C: Fitness)
FOR TIME
16-12-6
Power Snatch 95/65
Sumo Deadlift High Pull
Rest 2 minutes
16-12-6
Pull Ups
Sit Ups
Lunges