Wednesday 11/4/15... #1. Bench press; #2. Row 5x250; #3. metcon

#1. Strength - Bench Press
      10-9-8-7-6-5-4-3-2-1 rep rounds every minute on the minute

#2. Row 5x 250 meters
      * rest 30 seconds btw sets

#3. Metcon

      21-18-15-12-9-6-3

      Renegade rows     
      Ball slam
      Weighted sit ups

      * 25 dubs on the dashes

from Dr Axe food is medicine

Turkey Meatball Soup Recipe

Total Time: 60 minutes

Serves: 2-4

INGREDIENTS:

• 1 lb ground turkey
• 2 eggs
• 1/4 cup onion, minced
• 1 tsp garlic, minced
• 1/2 tsp Onion Powder
• Sea Salt and Black Pepper to taste
• 1/3 cup Coconut flour
• 1/2 cup onions, chopped
• 1-2 cups celery, chopped
• 1-2 cups carrots, chopped
• 1 tsp Thyme
• 3/4 tsp sage
• 3/4 tsp Rosemary
• Sea Salt to taste
• 4 cups chicken bone broth
• 2-3 tbsp ghee

DIRECTIONS:

1. Mix first 7 ingredients together in a bowl. Form into small meatballs
2. In a stock pot over medium high heat, add ghee, onions, celery, and carrots and cook until onions are translucent.
3. Pour bone broth into the stock pot and bring mixture to a simmer. Add remaining seasonings
4. Carefully drop meatballs into simmering broth and cook for an additional 45 minutes