Kettlebell Heaven & Omega 3 Mayonnaise

Skill

Overhead Squats

WOD- 1 Round for Time

175 Kettlebell Swings- 53/35#

At ANY point you stop the motion of a full KBS you must run 400 meters. Whether you put the KB down or not, once you stop the motion of a swing you must run. Continue this pattern until all 175 reps are performed.

Ingredients

• 1 organic, pastured egg
• 1/2 tsp lemon juice
• ¼ tsp dry mustard (optional)
• 1 clove garlic (optional, for alioli)
• ½ cup extra virgin olive oil
• ½ cup flaxseed oil (or substitute with additional olive oil)

For WHOLE30 participants, you CANNOT use the flaxseed oil. Use the extra olive oil

Instructions

1. Combine raw egg and lemon juice in blender.
2. Add 1 drop olive oil and continue to blend on high for 30 seconds.
3. Add 2 more drops olive oil and blend for 30 seconds.
4. Add 5 more drops olive oil and blend for 30 seconds.
5. Continue to slowly incorporate olive oil in small portions (about 1 Tbs at a time).  The consistency of mayonnaise should begin to develop.
6. When olive oil is completely incorporated, slowly drizzle flaxseed oil into the blender and continue to blend.

For a quick alternative, incorporate 1 clove garlic into step 1, and increase lemon juice to 1 Tbsp to make Alioli.