Tuesday WOD and Paleo ROD – 091812

Paleo Recipe of the Day
Banana Muffins

3 bananas mashed
1 tsp vanilla
5 eggs
1/4 c coconut oil melted
1/2 c coconut flour
1/2 tsp baking soda
1/4 tsp salt
1 tbl cinnamon
1/4 tsp nutmeg
Optional toppings – chopped nuts and shredded coconut

Preheat oven to 350
Grease a mini muffin tin with coconut oil
Mix wet ingredients
Mix dry ingredients
Mix together until well blended
Scoop into muffin tin and bake for about 15 minutes or until toothpick stuck in the middle of a muffin comes out clean.

Chest to Bar Pull-ups

Three rounds for time of:
15 Chest to bar pull-ups
20 Burpees
95 pound Sumo-deadlift high-pull, 15 reps

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