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My Fav Winter Ribs

17 Mar Posted by in Foody Friday | Comments

Sweet and Sour Ribs

2 lbs ribs (browned)

Sauce:

¾ cup brown sugar

½ cup catsup

½ cup vinegar

¾ cup water

2TBSP worchestershire sauce

½ tsp chili powder

1 onion diced

salt & pepper to taste

Pour over ribs and bake at 250 for 3 hours uncovered. Serve with rice noodles. Easy Peasy!!

 

Workout of the Day

Context: Practice

Mobility: Hip

Skill Practice Warm Up: 30s of hollow rocks, 30s rest, 4 rounds

Strength: 7×2 back or box squat – 5 of 15, same weight across, approximately 70 – 80% of max for back squat, 60 – 70% of your back squat max for box squats)

Super Set: 7×4 single arm ring row, “across,” scale to the same challenge

Metabolic Conditioning: CF Open 17.4

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Performance – 155/225, 14/20
Athletic – 125/185, 10/14
Health – 85/155, 8/10

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