Wed, February 8

skill - power snatch progression (power position, mid thigh, below the knee, lift off and power snatch.  Spend 10-15 minutes with bar and light wieght

WOD 

15 min AMRAP

500m row

200 m run

3 DL 315/205

Paleo Corner
From Ryanne


Paleo Pork Pernil by Rebel with a Spatula
http://www.rebelspatula.com/index.php/component/content/article/7-recipes/54-paleo-pork-pernil


I first had Pork Pernil when I read a recipe for it on Reddit.com almost 3 years ago. It's a Peurto Rican dish that makes something amazing out of a cheap cut of meat. Great for a slow cooker meal that can last for days for just few bucks! 
 1 3-5lb Pork Shoulder 
 4 tablespoons Vinegar 
10 cloves of garlic, cut in halves 
4 Limes, juice only 
4 tablespoons Cumin 
2 tablespoons Black Pepper 
3 Bays leaves 
7 shakes Hot Sauce 
2 Tablespoons of Salt (more if you want) 
1 large Onion, cut in quarters 
4 cups Chicken broth (or enough to just cover the pork) 


 1. Cut 1" stab wounds into the pork, as deep as you can and stuff in the garlic. Do this in an even pattern the length of the pork. 2. Mix the salt, cumin, and pepper together and rub all over the pork. 3. Drop the pork into the slow cooker. 4. Squeeze limes into the slow cooker 5. Add in the vinegar, hot sauce, and bay leaves 6. Add in the chicken broth 7. Drop in the onions and make sure they get under the broth. 8. Cook on low for about 5 and 1/2 hours. 9. When it is done, it should fall apart when you grab it with tongs. Serve with a salad or slaw!