Friday 27th

Wendler DeadLift

40% x 5

50% x 5

60% x 5

WOD

"Rankel"

APRAP 20 min

6 Deadlifts (225/155)

7 Burpee Pullups

10 KB Swings (1.5/2)

200 M Run

Paleo Corner

From Ryanne

Kale Meatballs

1 lb sausage of your choice (I used chicken Italian sausage that I buy from our local butcher who uses    pasture raised chicken)
1 lb ground beef
1 bunch kale, tough stems removed and chopped finely in a food processor 
1/2 red onion, finely diced
1/4 teaspoon nutmeg
Black pepper to taste


Preheat oven to 375, mix all ingredients together by hand and form into meatballs a little larger than golf balls. Fry the meatballs in a large skillet in coconut oil until all sides are browned. Move into a glass baking dish, cover tightly with tin foil and finish in the oven for 20 minutes.


I doubled mine and froze them so I have a quick meal or my boys can take them to school for lunch!  Oh Yah!  I will pay you with meatballs!