Strength:
Overhead Squat
5-5-5-5-5 reps

Metcon:
For time:
Row 500 meters
150 Double-unders
50 Burpees

 
Paleo Chicken Wings
–via paleo-recipes.com

Ingredients

1 cup almond flour
1 teaspoon onion powder
1/2 teaspoon garlic powder
1/2 teaspoon thym
1/2 teaspoon paprika powder
1/2 teaspoon sage
1/2 teaspoon nutmeg

2 teaspoons lemon pepper
1 teaspoon white pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon black pepper

2kg chicken wings
olive oil spray

Instructions

Preheat oven to 220