Sunday 12/27/15... #1. back squat, step ups. #2. farmer carry, row, step ups

Warm up: 50 hollow rocks

#1. strength:
   Back squat - 10x2
   Barbell step ups 3x12 (6 per side)
*step on box 20/13"high w/ heaviest weight possible


#2. Conditioning: 4 Rounds for time

   200 meter farmers carry
   Row 10 calories
   10 front rack step ups ( 5 each side w/lighter weight than strength wod)

from The Ultimate Paleo guide:

1 2 3 4 5 CourseAppetizer, Snack, Side Dish CuisinePaleo, Primal Servings 6-8 cakes Cook Time 30 minutes

Ingredients

• 1 head Cauliflower
• 1 tbsp Ghee (or Coconut oil, melted)
• 2 tsp Garlic powder
• 2 tbsp chives (chopped)
• 3 tbsp Coconut flour
• 2 Eggs (beaten)
• 1 tsp Salt
• 2-4 tbsp Coconut oil (for frying)

Servings: cakes

Units:MetricUS Imperial

Instructions

1. Cut the cauliflower into florets. Place the florets in a food processor and pulse until they become a rice like texture. Transfer the riced cauliflower to a large microwave-safe mixing bowl and microwave on high for 2 to 3 minutes, until cooked through.
2. Remove the bowl from the microwave and set aside to cool for about 5 minutes.
3. Add the melted ghee (or coconut oil), chopped chives, garlic powder, coconut flour, eggs, and salt to the mixing bowl. Mix until all the ingredients are well combined.
4. Use your hands to form the mixture into 6 to 8 patties. Set aside.
5. Heat the coconut oil in a skillet over medium heat. NOTE: You want the coconut oil to be deep enough to partially submerge the patties.
6. Fry the patties in the coconut oil until browned, about 2 to 3 minutes per side. Remove the patties from the oil and place on a paper towel lined plate to remove any excess oil.
7. Serve and enjoy!