210330 - Recipe Tuesday

INGREDIENTS
3 pounds baby back ribs, trimmed
salt and ground black pepper, to taste
½ cup water
½ onion, sliced
1 clove garlic, minced
1 (18 ounce) bottle BBQ sauce

DIRECTIONS
1) Season ribs with salt and pepper.
2) Pour water into slow cooker. Layer the ribs into the slow cooker. Top the ribs with onion and garlic.
3) Cook on High for 4 hours (or Low for 8 hours).
4) Preheat oven to 375 degrees F (190 degrees C).
5) Transfer ribs to a baking sheet. Discard onion and garlic. Coat ribs with barbeque sauce.
6) Bake in preheated oven until the sauce caramelizes and sticks to the meat, 10 to 15 minutes.

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WARM UP
3 Rounds
10 Cal. Row/Bike
4 Deltas 25/15
4 Plyo Push ups

MOBILITY
Quad Roll Out
Down Dog To Cobra

WOD #1
Establish 150m Row Avg. Time
Then EMOM 12:00
Minute 1 Average Time Pace
Minute 2 Rest

WOD 2

AMRAP 9:
7 Evil Wheels
14 Push Ups
21 Squats
(A) Vested (C) Knee Push Ups