3/4cup flour (regular or gluten free)
Beat milk and eggs til fluffy,add flour & salt. Add 1tsp oil to pan or muffin tins & heat in oven until temperature reaches 350 degrees (or hotter) Cook on bottom rack 25-30 min.
Workout of the Day
Skill Practice Warm Up: Spend 6 minutes working up to a max effort set of strict pull ups, and/or perform one set of max kipping pull ups in 60s.
Strength: 1-1-1-1-1-1-1 back or box squat – TEST, increase weight with each set to max
Super Set: none
Metabolic Conditioning: “Crooked Launch”
then 3 rounds for time
80′ dumbbell suitcase carry (20′ out and back two times)
10 left single arm kettlebell swings (same)
10 right single arm kettlebell swings (same)
10 goblet squats (same)
Performance: 1200m Row, 35/55lbs
Athletic: 1000m Row, 25/35lbs
Health: 800m Row 15/25lbs
Scaling Guide: 8 – 11 minutes, about 3:30 for the row, then 2:00 per round
Compare to: January 12, 2017
Optional ‘Cash Out’: 16 suitcase lunge steps, 30s plank, 100m run, 4 min.