Six rounds, 21 – 18 – 15 – 12 – 9 – 6 for time of:
Deadlift, 185#/120# (35% of 1RM)
Wall ball shots, 20#/14#
Compare to: November 6th, 2009
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Buddy Zac, back for a visit in a couple weeks… book your classes now!
Scallops are filled with healthy Omega-3's and a full 1.5oz per protein block. Besides, everything tastes better with a little bacon. Here's a quick meal that will look and taste like you slaved over it!
Ingredients:
- 4.5 oz scallops –they are usually 1-1.5oz apiece (3P)
- 2 strips of bacon from the deli
- 12 asparagus spears, chopped into halves (1C)
- 1.25 cups red bell pepper, sliced (1C)
- 1 cup green beans (1C)
- 1 teaspoon olive oil (3F)
Preheat the oven to 350 degrees
Place all the veggies in a casserole dish, drizzle with the olive oil, and season with pepper
Place the veggies in the oven and cook for approx 20 min, stirring occasionally
Meanwhile, slice the bacon strips in half lengthwise and wrap around the scallops. Secure them with a toothpick and cut off any extra. Place them on a cookie sheet and bake for 10-15 min or until the scallops are firm.
Voila! A masterpiece meal of 3P, 3C, 3F.
