Saturday 01/10/2009

WOD: Charge
Patty's 50 Sucks!
50 Burpees
50 Arm Haulers
50 DB Thrusters (30#)
50 Tricep Pushups
50 DB Weighted Lunge Steps
50 Sit ups
50 DB Renegade Rows (25R/25L)
50 Shoulder Presses (20#) -- shoulders were shot by this point
50 KB Swings (24 kg)

Time: 21:42

WOD
NavySEALs.com CF WOD

5 Rounds for time:
50 Squats
40 Hollow Rocks (these are challenging!)
30 KB Swings (24 kg)
20 Pushups
10 Handstand pushups

Time: 24:48

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Recipe of the Day:
Check out this simply scrumptious-looking Slow-Cooked Salmon by Steamy Kitchen that threatens to fall apart at the very mention of a fork! It's breathtakingly simple and extremely versatile, since you can pretty much add whatever herbs/seasonings you desire, and leave it to cook away in the oven.