Warmup:
3 Rounds
10 Ring Dips
20 Second Handstand hold
10 Burpees
20 Jumping Jacks

Skill: Work on your weakness

WOD:
Your Choice:

"Helen"
3 Rounds
400m Run
21 Kb Swings
12 Pullups

-or-

"Fran"
21-15-9
Thrusters 95/65
Pullups

Paleo Food of the Day:

 

Brownie Batter Pancake Skewers

 

Prep time: 8 mins

Cook time: 10 mins

Total time: 18 mins

Serves: 1-2

Ingredients

• For the pancakes
• 1 banana, peeled
• 2 egg whites
• 1 whole egg
• 2 tablespoons Coconut Flour
• 2 tablespoons unsweetened cocoa powder
• 1 tablespoon agave or raw honey (optional)
• 1 teaspoon vanilla extract
• 1/2 teaspoon baking soda
• 1/2 teaspoon cinnamon
• pinch of salt
• For the toppings
• handful of strawberries, diced
• 1/4 cup Coconut Cream Concentrate or 1/4 cup homemade coconut butter
• 1 tablespoon unsweetened cocoa powder
• 1 tablespoon agave or raw honey

Instructions

1. In a food processor or blender add your banana and pulse until completely broken down into a soupy paste.
2. Then add your egg whites and egg and pulse again to combine.
3. Lastly, add all of the rest of your pancake ingredients and pulse to thoroughly combine.
4. Heat up a large skillet under medium heat, grease with a bit of coconut oil, and add your pancake batter to the hot skillet with a spoon. Make to your preference size, small for the skewers, large for big boy ones.
5. Flip pancakes when you begin to see bubbles forming on the top surface of the pancakes. The smaller they are, the shorter amount of time they will take to cook so keep on eye on them.
6. While your pancakes cook, mix your coconut cream concentrate, cocoa powder, and honey/agave. Place in microwave if needed to mix thoroughly into a paste.
7. Once your pancakes are done cooking, stack one pancake, then a slice of strawberry and repeat as many times as needed, stick a toothpick through it, and pour chocolate sauce over your pancakes.
8. Consume.

Notes

This will make 4-5 skewers with 3 pancakes per skewer, ranging from 1-1.5 inches in diameter. Definitely double or even triple the recipe if you have a large crowd!