Sunday 6/14/15.... 7 Rounds: shoulder press, snatch, SDLHP, farmers walk

warm up: 2 rounds
15 OHS w/pvc pipe or body bar
15 KB swings (light)

7 RFT:

7X shoulder press

7X SDLHP

7X Snatch

100 meter farmers walk

* last time: 

Paul - 13:20 (5 rounds)

shoulder press=75#
SDLHP=65#
Snatch=45#

Su - 31:15 (7 rounds)
press= 65#
SDLHP=53#
snatch= 45#

Mo - 30:42 (7 rounds)
press= 45#
SDLHP=45#
snatch=27#
** everyone carried 45# plates for farmers walk

from Paleomg

Crispy Chicken Thighs with Pineapple Honey Mustard Sauce

Print

Prep time

10 mins

Cook time

33 mins

Total time

43 mins

Serves: 3-4

Ingredients

• 2 pounds skin-on chicken thighs, deboned (about 6 chicken thighs)
• fine sea salt, to taste
• garlic powder, to taste
• onion powder, to taste
• paprika, to taste

For the mustard sauce

• 2 tablespoons ghee, butter or coconut oil
• 1 cup pineapple chunks
• ¼ cup dijon mustard
• 2 tablespoons whole grain mustard
• 2-3 heaping tablespoons raw honey (depending how sweet you want it)

Instructions

1. Preheat oven to 450 degrees F.
2. Place a large cast iron skillet over medium-high heat. Once pan is very hot, place deboned chicken thighs skin side down on the skillet. Feel free to crowd the pan because they will shrink up a good amount. Sprinkle each chicken thigh with salt, garlic powder, onion powder, and paprika. Once the skin has browned and become crispy, about 7-8 minutes, flip and cook for 5 more minutes. Then place in the oven to cook for 15-20 minutes, until no pink remains.
3. While chicken is in the oven, place a medium sauté pan over medium heat and add ghee and pineapple chunks and cook until pineapple has caramelized on all sides, about 5 minutes.
4. Place pineapple, mustards, and honey to a food processor and puree until smooth.
5. Top each chicken thigh with pineapple honey mustard. Boom. Done.