As a team of two, each partner completes the following for time:
1 round:
18 Power snatches, 115#(75#)
54 Wall ball shots, 20#(14#)
No additional rest
2 Rounds:
12 Power snatches, 135#(95#)
36 Wall ball shots, 20#(14#)
No additional rest
3 Rounds:
6 Power snatches, 155#(105#)
18 Wall ball shots, 20#(14#)
*Partner A completes the first 1 round couplet, as Partner B rests. Upon completion, Partner B completes the first 1 round couplet, as Partner A rests. Upon completion, Partner A completes the second two round couplet, as the Partner B rests…
Post time to BTWB
YOGA tomorrow at 11:00 am with Kacey. It’s been a great week of workouts so come in and work on your recovery so we can get after next week’s workouts!
PALEO/ZONE BLUEBERRY MUFFINS
INGREDIENTS
- 3 eggs – 3P
- 3 level scoops protein powder – 9P
- 1.5 cups mashed sweet potato or canned if you can find it – 9CHO
- 1 cup blueberries – fresh or frozen – 2CHO
- 2 TBSP coconut flour – 1CHO
- 1 TBSP coconut oil – 9F
- ¼ c slivered/sliced almonds – 3F
- ¼ tsp baking soda
- 2 tsp vanilla
- cinnamon – as much as you like
INSTRUCTIONS
- Pre-heat oven to 375 degrees
- Mix all ingredients except blueberries (if fresh), really well, then fold in blueberries.
- Line 12 muffin tin with reusable silicon liners and fill each cup about ¾ full.
- Bake for 30-35 min.
Each muffin = 1P, 1CHO, 1F
