Rest Day Recipe

Recipe created by: Emi Mraule, Black Iron Nutrition Coach

Macros per serving (makes 4 servings):

41g protein

11g carbs

7g fat


This week's focus/quote:

“Success seems to be connected to action.

Successful people keep moving.

They make mistakes but they don’t quit.”

-Denzel Washington

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Tuesday 12/7

"T.U.P." Power Cleans - 135 / 95 Pull Ups Front Squats - 135 / 95 Pull Ups 15 - 12 - 9 - 6 - 3 For time: Pearl Harbor Remembrance Day This day has been designated, as of August 23, 1994, by the Unite

Monday 12/6

Alternate: Sumo Deadlift 10 – 8 – 6 – 4 – 2 Press 10 – 8 – 6 – 4 – 2 3 Way Delts 4 x 10 Quote/focus of the week: “We must all suffer from one of two pains: the pain of discipline or the pain of regret

Saturday 12/4

Partner WOD 150 - DB Thrusters *partner holds “pistol” leg out over box 150 – Push Ups *partner holds plank 150 – Sit Ups *partner holds handstand or downward dog Partition reps as desired between pai