Sunday 10/1/17... #1. deadlifts, #2. 7 deadlifts, 14 wall balls, 21 sit ups

#1. Deadlifts 5-5-3-3-3-1


#2. WOD: 7 rounds

7 deadlifts (heavy but unbroken)

14 wall balls

21 situps
______________________________________
* Alternate WOD:
       30-20-10
  back extensions
  sit ups

Rest 2 minutes

Partner WOD (3)
  Row 3,000 meters
  Wallballs
  Wall sit
* Partner 1 rows 200 meters
  Partner 2+3 do wallball or wallsit
  Rotate every 200 meters until you reach 3,000

Paleo Pumpkin Streusel Bars
For the crust

1. 2 cups almond flour
2. 3 tbsp coconut oil, melted
3. 1 tsp vanilla extract
4. 1 tbsp water
5. 1/2 tsp salt

For the filling

1. 1 cup pumpkin puree
2. 1 tsp cinnamon
3. 1/2 tsp nutmeg
4. 1/4 tsp ground cloves

For the streusel

1. 3 tbsp coconut oil, melted
2. 1 tbsp maple syrup
3. 1/4 tsp salt
4. 1/4 tsp cinnamon
5. 1 cup pecans, chopped

Instructions

1. Preheat the oven to 350 degrees F. Grease an 8x8-inch baking dish with coconut oil spray. Place all of the ingredients for the crust into a bowl and stir to combine. The dough should form into a ball. Transfer to the baking dish and press into an even layer. Bake for 10 minutes, and then remove from the oven and let cool.
2. Mix together the filling ingredients in a small bowl. Spread over the cooled crust in a thin even layer.
3. Toss the chopped pecans in a small bowl with the other streusel ingredients. Sprinkle over the top of the filling. Bake everything together for another 15 minutes. Let cool for 10 minutes before serving.

Notes

1. Servings: 12 bars
2. Difficulty: Medium

By Rebecca Bohl (PaleoGrubs.com)