Three rounds for time of:
If you are not yet able to do a muscle-up, substitute 12 pull-ups and 12 dips for every 12 muscle-ups.
Dudes, remember to sign-up for the Dudes Workout on MBO! It’s this Friday at 5:30pm.
One week into the Paleo Showdown
Check out Tara’s blog for a little ditty about her pre-showdown prep! It’s a great and fun read!
“Grainless Granola” Recipe
Thanks Barabara and Mark for the recipe.
1/2 cup golden flax seeds
1/2 cup sunflower seeds, raw, shelled
1/2 cup raw almonds
1/2 cup dehydrated coconut flakes, unsweetened
3/4 tsp ground cinnamon
– Process all ingredients except cinnamon in a food processor on high, until nuts and seeds are reduced to a grain like texture, about 1-2 minutes. Add cinnamon and pulse to mix through.
– Serving size is 1/4 to 1/2 cup. Serve cold or warm with fruit and almond or coconut milk. (If using coconut milk, thin a bit with water so that the granola doesn’t clump into a big ball)
– Makes 4 to 8 servings. Store in an airtight container in the refrigerator.