monday 12/21/15.... DUBS, HPC, squats

#1. Back Squat - 1 RM

#2. Conditioning: 2 Rounds for time
     30 DUBS
     15 Hang power cleans (95/65)
     30 squats
     30 DUBS
     10 Hang power cleans (145/95)
     30 squats
     30 DUBS
     5 Hang power cleans (195/125)

#3. TABATA
     abs: sit ups + planks


from Dr Axe

Roasted Brussels Sprouts with Apples & Pecans Recipe

Total Time: 60 minutes

Serves: 8

INGREDIENTS:

• 2 pounds Brussels sprouts, washed, trimmed, and halved
• 2 medium shallots, minced
• sea salt and freshly ground pepper
• 1 cup white wine
• 1/4 cup ghee
• zest of 1 lemon
• 1 sweet apple, cored and diced
• 1 cup pecan pieces
• 1 teaspoon chopped fresh thyme, or 1/3 teaspoon dried
• 1/2 cup grated Zamorano cheese (optional)

DIRECTIONS:

1. Heat the oven to 350 F.
2. In a 13 x 9-inch baking dish, combine the Brussels sprouts, shallots, salt and pepper and mix together.
3. Pour the white wine into the dish and place spoonfuls of ghee on top of the sprouts, making sure all areas of the dish have ghee.
4. Bake uncovered for 30 minutes. Remove from the oven and add the lemon zest, apples, pecans, thyme and (if using) Zamorano. Stir to combine.
5. Return the dish to the oven for 15–20 minutes, or until sprouts and apple pieces are tender.