3 minutes of z1 work
3-5 minutes of movement prep
*ankles, hips, t-spine
3-5 minutes of workout prep
– waiters walk to suitcase lunge
– TGU 2/side
– double under practice
A. Front Squat, @70% 2 EMOM x 10
B. Strict chin ups ups, amrap (-1) x 3; rest 90 sec
3 RFT (14 min cap)
10 HPC (95/65)
20 front rack walking lunge steps (95/65)
*scale HPC down to 20 kb swings
scale up to 115-135
Paleo chocolate chip cookies y’all !!
3 cups almond flour
1/2 cup coconut oil, melted
1/2 cup raw honey
2 large eggs
1 tsp baking soda
1 tsp sea salt
1 tsp vanilla extract
1 1/2 cups Enjoy Life Semi-Sweet Chocolate Chips
Preheat oven to 375℉.
Line a baking sheet with parchment paper.
In a small mixing bowl, combine dry ingredients. Set aside.
In a medium mixing bowl, beat the eggs, honey, and vanilla extract with a hand mixer, or wire whisk.
Pour wet ingredients slowly into dry ingredients and beat with mixer or fork until combined.
Add the melted coconut oil and continue to blend until combined. Stir in chocolate chips.
Drop Tablespoon size balls of cookie dough onto prepared baking sheet.
Bake for approximately 8-10 minutes.
Winter Meltdown –
The workouts for this competition will be out this week so everyone can prepared. This is a one day, three workout event for everyone! This competition is get everyone who normally doesn’t do events to get out and throw down. There will be nothing prescribed that you can’t do.