Wednesday, July 6th, 2016

B’S BBQ BALSAMIC CHICKEN
IMG_5561
Ingredients
  • ½ cup extra virgin olive oil
  • ½ cup balsamic vinegar (or other vinegar)
  • ¼ cup coconut aminos
  • ¼ cup Worcestershire sauce
  • ⅛ cup lemon juice
  • 1/4 coconut sugar
  • 2 tsp chopped fresh rosemary
  • 2 tbsp Dijon or Spicy Brown mustard
  • 2 tsp salt
  • 1 tsp ground black pepper
  • 2 tsp garlic powder
  • 6 chicken breast or 3.5 lb chicken
Instructions
  1. Marinate for at least 4 hours and up to 24 hours.
To grill
  1. Preheat grill to medium high heat and lightly oil the grates.
  2. Remove the chicken from the marinade, letting the excess drip off.
  3. Grill chicken for 5 to 6 minutes on each side or until cooked through. Baste the chicken occasionally with the leftover marinade.
  4. Remove chicken from grill and tent with foil. Let chicken rest for at least 5 minutes before serving
Optional.
  1. If you bring the remaining marinade up to a boil, let simmer until slightly reduced, it makes a wonderful sauce to go on top of the chicken.
*Notes
I have marinated my chicken for as few as 30 minutes and the chicken still turns out delicious. The longer you have to marinate the better but don’t worry if you don’t have a lot of time.

 

 

WOD

18 Minute AMRAP

20/15 Calorie Row

20 Shoulder to Overhead

20 Burpee Over Bar
Level 1: 95/65#
Level 2: 115/75#
Level 3: 135/85#

Core Down
3 Rounds

8 Ball Slams 40/20#
30 Second Plank

L1

Ben S 3+2
Ren 3+40
Kyle 3+42
Michelle 2+44
Liana 2+25
Mandy 3+7
Meghan 3+2
Bre 3+39
Michael 2+46
Beth 3+14
Sully 3+53
Hollywood 2+47
Scotty 2+30
Christie 3+13
Christine 2+39
K Trow 3+47
B 3+56
Bre 3+39
Michael 2+46
Beth 3+14
Sully 3+53
Hollywood 2+47
Scotty 2+30
Christie 3+13
Christine 2+39
Jason 3+41
Jen 2+47
Andy 3+7
Scott 2+40
Travis 3+25
Sp. K 3+16
Mat 2+41
Garret 2+53
Rich 2+20
Alan 2+30
Kayle 2+48
Kristi 2+32
Deanna 3+7
Shala 3+8
Logan 4+15

L2

Josh 3+6
Best 3+5
Amanda
Smitty 3+26
JFruh 3+20
Belinda 4+15
Court 3+39
JLord 3+13
Georgia 3+15
Belinda 4+15
Courtney 3+39
J Lord 3+13
Georgia 3+15
G Lord 3+9
Cory 3+49
Matt S 3+20
Dave 3+10
Aimee 3+22
K Dawg 3+8
Danny 3+5
Adam 2+32
Jen R 3+10

L3

Shaq 2+42
Max 3+1
Clay 3+33
Longo 4+45
Cates 3
Mckown 3+26
Terra 4+18
Justin 3+20
Toph 2+35
Bill H 2+53
Max L 2+30
Matt c 2+53
P Diddy 3+20
Mer 3+28
KK 3+36
Bill F 3+31
Gregg 3+21
Corrigan 2+50
Ruisi 3+29
D Lay 3+25

M

Amanda S 2+35
Gretchen 2+51
Sabrina 2+47
Trish 2+50
Matt B 2+40
Cherise 2+10
Brie 2+23
Calvin 3
Savannah 3+2
Caroline 3+31
David 2+18
Allyson 2+15
Mark 2+43
Becky 2+30
Beth 2+33
Michelle 3+12
Jason 3+6
Melanie 3+17
Denise P 2+41
Tawnya 2+47
Francy 4
Nataleigh 3
Don 2+45

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