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The WOD

The WOD

Apr 19, 2012

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WOD 4/19/12

“Back Squat”

Back Squats

5-5-5-5-5

Aux:

2 Rounds of:

30 Pushups

30 Dips

 

M.O.D – Meal of the Day

BLTA Chicken Breast Sandwich

Time in Kitchen: 25 minutes

Servings: 1

1 chicken breast

1 tablespoon mayonnaise

2 slices of cooked bacon

1 handful of arugula or lettuc

1 tomato, thinly sliced

1 avocado, thinly sliced

Macronutrient content (per serving):

Fat: 60g

Carb: 22g

Protein: 67g

How to:  Butterfly the chicken breast by cutting lengthwise through the middle of the breast without cutting all the way through, so it can be opened up.  Lightly salt and pepper the chicken breast.

Heat a little oil in a pan and sear the chicken breast, skin side down and opened up.  Cook 4-6 minutes on the first side until nicely browned, then flip the chicken and cook the other side with a lid on the pan for an additional 6-10 minutes, depending on the thickness of the chicken breast.

When chicken is cooked, spread a thin layer of mayonnaise on the inside.  Layer bacon, lettuce, tomato and avocado and fold the chicken breast shut.  Eat warm or cold.


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