Michelle got her first kipping Pull-ups today!  Awesome job Michelle!

AMRAP in 20 Minutes:

10 OHS

400m Run or Row

10 KTE’s

“Cash Out”

3 Rounds of:

10 GHD DB Rows 30′s, 15′s

10 GHD DB BP 30′s, 15′s

Rest 1 Minute

*OHS is Overhead Squat

*KTE’s is Knees to Elbows

Gotta learn the acronyms people!

Salmon Rolls
20 Minutes

• 1 cup Sweet Potato
• 1 Avocado
• 1 Tbs Lime Juice
• 1 Tbs Olive Oil
• 2 Gloves Garlic
• 120g Smoked Salmon

Boil the sweet potato until it softens. Mash together the avocado and sweet potato and add finely chopped garlic, the lime juice and olive oil. Allow to cool in the refrigerator. Lay out the salmon in strips and place a few spoons of the mash on the salmon. Roll the salmon up like a sushi roll. Serves one.

Zone Blocks: 3 Carb; 4 Protein; 6-8 Fat (depending on avocado size)