Wednesday
2-1-12 

Skill -   Front squat follow by power clean progression
(power position, below knee, lift from the ground, power clean)

WOD -  DL 275/225 (scale as appropriate) x 5

            30/24 inch box jump x 10

            run 200 m

Perform 2 rounds for time, rest 3 minutes and repeat trying to maintain time

Paleo Corner
From Ronda


Here's my recipe for this week, super easy simple yummy salad dressing.  


Salad Dressing 
1 c. olive oil 
1/4 c. balsamic vinegar 
1 T. djon mustard 
1 fresh squeezed lime 
honey (just a touch) 
salt and pepper 


 Mix vinegar, mustard, lime, honey and salt and pepper. Whisk in olive oil until blended well.