Thursday 6/18/15.... Row, Push up, sit ups

Warm up: 2 Rounds

10 jumping pull ups
10 knees to elbows
10 KB swings (light weight)
10 KB SDLHP (light weight)

WOD:
Row 250m
30 DB bench press 45/30
30 sit ups
Row 250
20 push ups
20 knees to elbows
Row 250m
10 DB renegade rows 45/30 ( left +right +push up =1 renegade row)
10 Toes to bar

from elana's pantry

Gingerbread Apple Crisp

Ingredients

• 8 cups sliced Braeburn apples (peeled, cored and sliced)
• ½ cup blanched almond flour
• 2 tablespoons brown flaxmeal
• ¼ teaspoon celtic sea salt
• 1 tablespoon ground cinnamon
• 1 tablespoon ground ginger
• 2 tablespoons coconut oil
• 2 tablespoons honey
• 1 tablespoon vanilla extract
• ½ cup chopped pecans

Instructions

1. Place sliced apples in a 2 quart baking dish
2. Set apples aside
3. In a large bowl, combine almond flour, flax, salt, spices
4. Mix in shortening, honey and vanilla
5. Work mixture with your hands until it forms a dough
6. Gently work in chopped pecans with your hands
7. Sprinkle dough over chopped apples
8. Bake covered at 350° for 60-75 minutes
9. Remove from oven, and allow to cool uncovered
10. Serve