Friday 101217

As many rounds and reps as possible in ten minutes of:
6 Squat clean, 55kg (30kg) 
12 Pull-ups
24 Double-unders

Post rounds to comments.

Man that's a good lookin' group of people.

Three blocks of let's make this a quickie.

When time is involved, it's not always going to be a culinary masterpiece.

1.5 links Boulder homemade spicy sausage (fully cooked, 14grams of P per link), 3P
1/2 cup diced tomatoes, 0.75C
2 Tablespoons diced green chilies, 0.25C
Bag of streamer broccoli, 1C
3 Tablespoons avocado, 3F
1/2 Orange, 1C 
Or any number of other things that qualify as a protein, carb, or fat! 

Heat sausage until browned. Add in 1/2 cup of diced tomatoes and 2 tablespoons of green chilies.

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All the while have the streamer veggies in the microwave for 5 minutes.  Heat until mixture is at a slight bubble.

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Take the veggies and measure out 2 cups of broccoli. Pour the sausage mixture over the steaming broccoli.  Measure out 3 tablespoons of avocado and plop on top.  Peel the orange and take half for this 3 block meal.

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A tasty non-masterpiece, when all you want is a quickie! 


  1. Amanda K. :

    So fun seeing you today Luke! My double unders always improve around you. Thanks!

  2. Blake :

    Does anyone have wire cutters to size down my jump rope?

  3. Adam M :

    Screw you double unders!

  4. Cherie :

    4+8 or 5+8
    I’m not sure cuz I was bad at telling my coach the rounds.
    Blake go to a hardware store and “see” how good the tin snips work

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