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Whats in the kitchen Wednesday!

I've been loving on this awesome salad lately. I add some bell peppers and cucumbers and measure out my dressing as my fat. Then add my portion of protein which is usually grilled chicken at this point of the year (because it's too hot to cook in the kitchen). This combo of flavors is on point with the savory of the rosemary and the sweet from the apple - enjoy!

 

Warm Up
2 rounds 
Partner Warm up
1 partner runs 100 m while other partner does air squats - switch 
1 partner runs 100 m while other partner does DB rows - switch 
1 partner runs 100 m while other partner does side to side bounding hops - switch 
1 partner runs 100 m while other partner does push ups - switch

Then SPEALLER


Spend 10 minutes reviewing rope climb options with the class 
Strength/Skill
12 minute EMOM
1: 1-2 rope climbs
2: 3-5 strict dips
3: 4-6 box jumps or step ups (focus on driving with the glutes)

WOD
15 minute AMRAP

400m run
3 rounds of: 5 pullups, 10 pushups, 15 squats
25/20 AB or row cals
3 rounds of: 5 burpees, 10 sit ups, 15 jumping lunges



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