Wednesday's WODs and Chinese Chicken Salad

It was a chilly 28 degrees at 5:30 a.m. this morning, but that didn't stop us. Sadly, it wasn't much warmer by 7:00 a.m. Great job to everybody that came and didn't let the low temperature scare them away.

Wednesday
5:30 a.m.
5 Rounds For Time:
-20 Bench Dips
-30 Dumbbell Push Press
-40 Bicycle Sit-Ups
-50 Air Squats
*Rest 2 minutes between each round.

Suzanne working through a total of 250 air squats.

*Fastest Times: Nelia & Kandice-25:03

Wenesday
7:00 a.m.
3 Rounds For Time:
-10 Pistols (5 right/5 left)
-20 Dumbbell Power Snatch (10 right/10 left)
-30 Walking Lunges
*Rest 5 minutes.

Nancy, under 5' and a total bad a**.

*Fastest Time: Nancy: 5:42

5 minute AMRAP:
-40 Double Unders (80 Singles)
-5 Dips

*Most Rounds: Nancy-5

-Run 800 meters

*Fastest Time: Nancy-2:59 (Go Nancy!!)

Here's a quick recipe:

Almost Paleo Chinese Chicken Salad

-Cubed chicken breast
-Fresh cabbage
-Carrots
-Green and/or red bell pepper
-Green onions
-Chopped almonds
-Chopped cilantro

Marinade/Dressing:
-Canola oil
-Sesame oil
-Rice wine vinegar
-Fresh minced ginger
-Fresh minced garlic
-Red pepper flakes
-Fresh lime juice
-Salt and pepper to taste

Love all the colors.

Marinate the cubed chicken breast and saute in a pan. Chop and mix all vegetable together in a bowl. Add the chicken and toss in the dressing. It's pretty delicious.