Strength/Skill

Front Squat 1RM

WODS

A: EMOM x 8:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 3 Ring Rows + 3 Box Dips

B: EMOM x 14:00

Odd: Power Snatch + Hang Squat Snatch + Squat Snatch

Even: 5 Pull-ups + 5 Ring dips

John's team, "Two Jerks and a snatch" took 5th in the team scaled division this weekend. Eddie took 4th in the men's scaled division.

Day 24 Paleo Challenge

By now you should be feeling the affects of what processed food does to your stomach. If you've done a little cheating here and there throughout these past 24 days did you notice your stomach not feeling so well? Now when you eat bad foods it will be like a party in your mouth but then your stomach will feel the hangover.

Magda Rozko mentioned this recipe for a chocolate mousse/pudding. Sounds a little strange but might be worth a try. Definitely looks good:

ingredients:

• 2 ripe avocados
• 1 ripe banana
• 1/4 cup unsweetened cacao powder
• 2-4 tablespoons coconut milk
• 1-4 tablespoons maple syrup or softened honey* (optional to taste and may not be necessary if the banana is sweet enough – *do not use this if making this recipe on the 21DSD)
• 1/2 teaspoon pure vanilla extract
• Pinch of cinnamon
• Pinch of sea salt
• 1 tablespoon cacao nibs, for garnish

preparation:

• Scoop out the flesh of the avocados into a small food processor, or mash them by hand.
• Add the cacao powder, coconut milk, ripe banana, maple syrup, vanilla extract, cinnamon, and sea salt, and process until creamy, whipped, and well blended. You may whisk the ingredients together as well, if necessary.
• Serve in individual dishes or bowls. Garnish with with cacao nibs (pictured), toasted hazelnuts, or coconut

Strength/Skill
Back Squat 3-3-3-1-1-1

WOD
A: For Time:
For Time
10 Box Dips
1 Ring Rows
9 Box Dips
2 Ring Rows
8 Box Dips
….
1 Box Dip
10 Ring Rows

B: For Time
10 Ring Dips
1 Strict Pull-up
9 Ring Dips
2 Strict Pull-ups
8 Ring Dips
3 Strict Pull-ups
7 Ring Dips
4 Strict Pull-ups
6 Ring Dips
5 Strict Pull-ups
5 Ring Dips
6 Strict Pull-ups
4 Ring Dips
7 Strict Pull-ups
3 Ring Dips
8 Strict Pull-ups
2 Ring Dips
9 Strict Pull-ups
1 Ring Dips
10 Strict Pull-ups

Chocolate Mousse/Pudding