Three rounds for time of:
12 Muscle-ups
75 Squats
If you are not yet able to do a muscle-up, substitute 12 pull-ups and 12 dips for every 12 muscle-ups.

The first of the monthly Ladies Workouts was a blast. Jennifer drew "Karen" out of the Benchmark Girls bin - 150 wallballs for time. Recovery drinks in the red wine variety. Thanks to everyone who joined in the fun!

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.