Ingredients
3.5 lb. boneless, skinless chicken breasts
½ cup fresh ginger, minced
½ cup fresh cilantro, rough chop
2 tbsp. tamari, shoyu soy sauce, or coconut aminos
2 tbsp. honey
2 tbsp. sesame oil, toasted or raw
½ tbsp. white sesame seeds
½ tbsp. black sesame seeds
Directions
1. Combine all ingredients in a bowl and marinate for 30
minutes or up to 24 hours.
2. Heat a large, non-stick sauté pan over high heat.
3. Place chicken breasts in the pan, and sear for approximately 2 minutes on each side.
Your goal is to achieve a caramelized outer, which will be
dark brown in color. The goal is to achieve a flavorful crust.
4. Remove chicken and eat immediately!
Warm Up
100m Farmer Carry
Monkey Bars
1 Minute Plank Hold
10 Air Squats
Max OH Bumper Plate Hold
1 Minute DB Front Rack Hold
100m Run
Skill
Thrusters
WOD
Partner
50 Tire/Box Jumps while partner does a farmer carry hold
40 DB Swings while partner does a front rack hold
30 Burpees while partner does an OH Hold
20 Thrusters while partner hangs from the pullup bar
10 Pullups while partner does a plank hold
*Each person does all reps before moving onto next movement.
Reps only count while partner is active in their hold.
