Monday 11/6/17...#1.Thrusters, #2. Row + DB Snatch

#1. Strength: thrusters

     20 thrusters (135/95)
     rest 3 minutes
     15 thrusters ( 185/135)
     rest 3 minutes
     9 thrusters (205/145)


#2. 3 rounds:

     10 DB snatch (5 / arm)
     200 meter row

     2 rounds:

     10 DB snatch
     300 meter row

     1 round:

     10 DB snatch
     400 meter row

from the Frisky Lemon....

{Holiday Recipe} Grain-Free Pecan Pie Bars

 

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Prep time

20 mins

Cook time

25 mins

Total time

45 mins

 

Delicious pecan pie bars using a crust modified from the Paleo Pie Crust recipe from Elana's Pantry.

Author: Allison Nichols | Frisky Lemon

Recipe type: Holiday Dessert

Serves: 16

Ingredients

• Crust:
• 1¾ cups almond flour
• ¼ cup arrowroot flour
• 2 Tbsp coconut oil, melted
• 1 egg
• 1 tsp cinnamon
• 1 tsp vanilla extract
• ¼ tsp sea salt
• 
  
• Filling:
• 2 cups pecans chopped
• ½ cup butter (or coconut oil)
• 1 cup coconut palm sugar
• ⅓ cup maple syrup
• 2 Tbsp coconut milk
• 1 tsp pumpkin pie spice
• ¼ tsp sea salt

Instructions

1. Preheat your oven to 350 F and line an 8x8" baking dish (I used a glass dish) with parchment paper.
2. Start with the crust: combine all of the ingredients into a bowl and mix, mix, mix.
3. Press the crust into your baking dish and bake for 10 minutes.
4. While the crust is baking, melt the butter in a saucepan over medium heat.
5. Add the sugar, maple syrup, coconut milk, pumpkin pie spice and sea salt.
6. Let the mixture come to a simmer--simmer for one minute and then stir in the pecans.
7. Pour the pecan mixture over the crust and bake for another 25 minutes.
8. Allow the bars to cool completely in the pan-- the pecan mix will be liquid-y when they come out of the oven and has to cool to harden.
9. Once completely cooled, remove the bars from the pan by lifting the parchment paper, cut and serve. I ended up making about 24 small bars-- you don't need a lot to satisfy that sweet craving. You could also cut it into 16 medium-sized bars.