2-13-12

Strength: Wendler Bench week 3

WOD:

Overhead Squat ladder 

(if athlete does not have solid OHS do front squat instead)

Pick a weight where you think you can get at least 15 reps in a minute

Score is total weight lifted 

Rest 2 minutes

Max reps of either pullups or muscle ups

Max reps of HSPU or regular pushups

Paleo Corner

From Kristie Norman

Salmon fillets
Season salt
Lemon pepper or Mrs. Dash
Fresh rosemary
3-4 lemons, sliced
Parsley, chopped fine
Olive oil

Preheat oven to 400. Place salmon on a tin foil covered baking sheet. Spray or rub oil on the foil. Sprinkle fillets with season salt and lemon pepper. Break off rosemary from the stem and cover the fish with it. Lay the lemon slices on top overlapping them a little. Sprinkle with parsley. Drizzle with olive oil and bake for 40-60 min or until the fish starts to flake apart in the middle with a fork. Any fish may be substituted for salmon.