Saturday 8th January

WOD

10 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

9 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

8 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

7 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

6 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

5 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

4 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

3 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

2 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

1 Barbell complex @ 40kg/20kg

2 lateral hurdles 32"/24"

Barbell complex - Power Clean, Lunge Left, Lunge Right, Push Press

Recipe

Paleo KFC, guacamole and homemade mayo

Ingredients

Chicken (breast, thigh, drumstick)

ground almonds

eggs

paprika

garlic

olive oil

avocados

sweet potatoes

lemon juice

mustard powder

For the chicken:

1, Beat an egg and keep it in a separate bowl

2, combine the almond flour, paprika, garlic powder, salt & pepper in a bowl.

3, Dip the chicken in the egg and coat it in the almond flour mix.

4, Fry the chicken in coconut oil until cooked through.

For the guacamole:

1, place 2 avocados, 2 cloves of garlic, 3 Tbsp olive oil, 2 Tbsp lemon juice in a food processor and blend.

For the mayonnaise:

1, whisk 2 egg yolks and mix with 1 finely chopped garlic cloves.

2, mix in 10 floz olive oil dip by brip, whisking thoughrly throughout to stop from curdling.

3, when the mixture starts to thicken, add 1 tsp cider vinegar and a pinh of salt.