Warm-up: Partner med-ball run followed by 10 minutes of the burgener warm-up and explosive hip drills Workout: Three rounds for time of: 30 Wallball shots, 20 pound ball (10.5 foot target) 75 pound Squat snatches, 30 reps (movement initiates with barbell below the knees) Cool-down: Hamstring stretches followed by 5 minutes of rolling out with a foam roller “Cooking With Nick Massie: Butternut Squash Puree and Soup”,CrossFit Journal preview video [wmv] [mov] From the Vault: “The Couplet Wrecks Shop” – video [wmv] [mov] REMINDER: CrossFit Games Viewing Party is this Friday night at 6:00 P.M. at the Rauer’s house. If you plan to come either RSVP through the website or through the sign in sheet at the gym. Protein will be provided but please bring a side dish if you plan to attend.
