In teams of 2:
As many rounds as possible in 15 minutes of:
10 Push jerks, 135#(95#)
20 Box jump overs, 24″(20″)
*One partner completes a full round while the other rests
Pre WOD skill work = Free standing handstands
Post rounds and reps to comments and BTWB
Well, do you? Do you know the muffin man? The one who lives on Drury Lane?
If you need a Gingy to torture for information, here is a gluten free gingerbread man recipe, courtesy of Elana’s Pantry. (New York Times Bestselling author Elana Amsterdam founded Elana’s Pantry, the go-to website for easy, healthy, grain-free, Paleo recipes, in 2006, click here to see it)
Gingerbread Men Cookies
Serves: 36 gingerbread cookies
Ingredients
5 cups blanched almond flour (not almond meal)
1 tablespoon ground cinnamon
1 tablespoon ginger powder
¼ teaspoon cloves, ground
½ teaspoon celtic sea salt
1 teaspoon baking soda
½ cup grapeseed oil or palm shortening
½ cup agave nectar or honey
1 tablespoon vanilla extract
½ cup yacon syrup
2 large eggs
1 teaspoon lemon zest
Instructions
- In a large bowl, combine almond flour, cinnamon, ginger powder, cloves, salt and baking soda
- In a smaller bowl, mix together grapeseed oil, agave, vanilla, yacon, eggs and lemon zest
- Stir wet ingredients into dry
- Chill dough in freezer for 1-2 hours
- Roll out dough between two pieces of parchment paper to ½ inch thick
- To make dough even easier to handle sprinkle with almond flour
- Remove top sheet of parchment paper, cut out cookies using a medium gingerbread man cookie cutter
- Decorate with nuts and dried fruit –we used pieces of lemon rind for the mouth
- Transfer with a spatula to a parchment lined baking sheet
- Cook at 350° for 12-15 minutes
- Cool and serve
Notes
This recipe will not come close to working properly without the recommended brands of almond flour
