Recipe by CaveMan Strong!
2 beef shanks (approx 6 pounds) Grass Fed is BEST
1 medium onion, chopped
3 garlic cloves
2 cups of peeled and diced carrots
1 can of organic diced tomotoes
1 sml can of organic crushed tomotoes
2 bay leaves
2 tablespoon of minced fresh rosemary
1 teaspoon paprika
1 tablespoon of butter
in a frying pan melt butter on medium heat then add onions and garlic for 2 mins then add the beef and sear for 3-5 mins. In a slow cooker add tomatoes, spices, carrots and beef mixture. Cook on low for 6 hours or on high for 3-4 hours. The meat should fall off the bones. ENJOY!
Teams of three will complete the following:
180 Box Jumps
150 Toes To Bar
120 Thrusters (wt: 45kg, 30kg. Rx+:60kg, 40kg)
*all team members can work at the same time. you may partition the reps however you like.