200119 - Recipe Tuesday - Chanasaag

Thank you JESSIE for posting this delicious looking recipe on our Nutrition Challenge Facebook group! She mentioned that she added chicken for some extra protein too!

QOTD - Favorite source of protein?

WARM UP -

3 Rounds

5 Air Squats

5 Goblet Squats

5 DB Glute Bridges

5 Squat Thrust Burpees

MOBILITY - Banded Squat Hold

Banded Front Rack Stretch

STRENGTH - 2 sets

Front Squat

4 @ 40% BS

Back Squat

4 @ 70% BS

COACH PREP - Rope Climb practice

OR heavy farmer carry with abs

WOD -

(A)
AMRAP 8:
2 Rope Climbs
12 Thrusters 135/95
12 Burpees
Rest 3 minutes
AMRAP 8:
2 Rope Climbs
12 Front Squats 185/125
12 Burpees

(B)
AMRAP 8:
2 Rope Climbs
16 Thrusters 95/65
8 Burpees
Rest 3 minutes
AMRAP 8:
2 Rope Climbs
16 Front Squats 135/95
8 Burpees

(C)
AMRAP 8:
8 Hanging Rope Knee Raises
16 Thrusters 75/55
8 Burpees
Rest 3 minutes
AMRAP 8:
8 Hanging Rope Knee Raises
16 Front Squats 115/75
8 Burpees