Wednesday 101215

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"Ryan"

Five rounds for time of:
7 Muscle-ups
21 Burpees

Each burpee terminates with a jump one foot above max standing reach. 

Post time to comments. 

IMG_0892
Ladies and gentlemen we give you Ben Freedman!

Hearty Chicken, it feels so good in your belly, Comfort Soup!

   Chicken stew
I
t's winter time and thus–time to make some hearty soups to keep you going all day long!

Ingredients: 
1Tbs of Oil oil 9F
12oz of Chicken breast chopped into bite size pieces
1 14.5oz can of diced tomatoes 1.5C
1cup of chopped carrot 1C
2cups of chopped celery 1C
1 1/3cups of chopped onion 2C
1/2 tsp of Basil
1/2tsp of Thyme
4 garlic cloves minced
4cups of chicken broth
9oz Sweet potato peeled and diced 1C
9in of parsnips chopped 1C
4cups of water
3 3/4cups kale 3C
2cups of green beans 2C 

Preparation:
Heat olive oil in a large soup pot.  Add the onion, basil, thyme, garlic carrots and celery. Cook and stir occasionally for 5 to 7 minutes, or until vegetables are soft.  

Add the tomatoes, chicken broth, water, parsnips, and sweet potatoes and bring to a boil. Reduce heat and let simmer for 15 minutes.  

Stir in kale, and green beans and simmer for another 15 minutes.  
This recipe makes 4 servings of 3 cups at 3P, 3C, 2.25F 

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