WOD:

“Team Murph”
In teams of 2 complete the following
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Only 1 team member works at a time. For the run, alternate laps. For the pull-ups, push-ups and squats divide reps as needed. Post time to comments.

Buffy pops another rep overhead with ease.

Paleo Chicken Bastilla

From the kitchen of Melissa Joulwan, author of Well Fed. Typically I try to pick recipes that look complicated but in reality are fairly easy to make. Reading through this recipe, Melissa specifically says that this recipe takes a while, but is worth the effort. She also very specifically says that this is a TREAT, and not something to be made or consumed regularly.

Gather these ingredients and then click the link to find the cooking instructions:

For the chicken:
2 tablespoons coconut oil
2 medium onions, diced
2 1/2 pounds chicken breasts & thighs, bone in, skin removed
1/2 tablespoon powdered ginger
2 teaspoons salt
2 teaspoons pepper
2 cinnamon sticks
1 cup chicken broth
3/4 cup water
2 large egg whites
For the almond dust:
1 1/4 cup dry roasted, unsalted almonds
1/2 teaspoon ground cinnamon
4 dates, pit removed

For the crust:
2 cups almond flour or almond meal
2 dates, pits removed
1/2 teaspoon salt
1/2 teaspoon baking soda
4 tablespoons coconut oil, chilled until it’s solid, then cut into 1/4-inch cubes
1 egg, beaten

For the eggs:
1/3 cup fresh parsley leaves, minced
2 large eggs, beaten
1 large egg white

Paleo Chicken Bastilla Cooking Instructions