INGREDIENTS

Your favorite bread (I used thin sliced Dave’s Killer)

12 Eggs

Blueberries

Cinnamon

Vanilla Extract

Stevia Liquid or Powder

DIRECTIONS

1) Preheat oven to 375°. Slice bread into little cubes. (one piece of the Thin Sliced Dave’s Killer bread fits in the one normal muffin tin cup so I kept the slices separated out to make counting my macros easier!)

2) Mix together eggs (I used half whole egg and half egg whites) with about 3 teaspoons of stevia, 2 teaspoons of vanilla, and cinnamon to taste!

3) Grease muffin tin and place bread slices with about 4-5 blueberries then pour egg over the top until it is about 3/4 full. Then place in refrigerator to give a moment for the bread to absorb some egg.
4) Put it in the oven for about 12-15 minutes or until tops start to get crispy!

QOTD - What has always come easily for you?

WARM UP - Run 200m

then… :45 seconds of each.
Tempo Step Downs

Rainbow Throw Downs

Laying 4 Stretch

Wallball Squats

Sprinter on Box

COACH PREP - Review wallball form

practice footing for step overs

WOD - GOAL 75 or 15 per round

If you were here yesterday, imagine how many unbroken sets of 12 at 95/65 you did and try to apply that to this little 20/14 ball. Don’t let the wallball have power, it can smell your fear. Breathe and just keep doing one more .

A (Competitor)

2 Minutes x 5

12 Wallballs 20/30
Max WB Box Step Overs
(:30 rest between)

B (Performance)

2 Minutes x 5

12 Wallballs 20/14
Max WB Box Step Overs
(:30 rest between)

C (Fitness)

2 Minutes x 5

12 Wallballs 14/10
Max WB Box Step Overs
(:30 rest between)

STRENGTH - Back Squat

6, 6, 6, 6, 6
Then…
EMOM 5:
(Using the same weight)
5 - 4 - 3 - 2 - 1

201117 - Recipe Tuesday - French Toast Muffins