Workout of the Day:

Complete as many rounds as possible in 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Mikko Salo 16 rounds + 3 SDHP, Elyse Umeda 13 rounds + 5 thruster (65lbs), Michael Giardina 13 rounds, Ken Gall 12 rounds + 5 thruster, EvaClaire Synkowski 12 rounds + 3 thruster (65lbs), Kim Malz 12 rounds + 1 thruster (65lbs). Post rounds completed to comments.

“Recipe of the Day”

Crock Pot Chicken
—————–
1 chicken
2 carrots, sliced thinly
2 md onions, sliced thinly
2 celery stalks with leaves, chopped
1/2 t salt
1/2 t black pepper
16 oz chicken broth
2 c  water
1 t basil, crushed
1 t oraneno
1 t garlic powder

In a slow cooker, put in half of the chicken broth. Place half of
the carrots, celery and onions in the bottom. Place the chicken
(back side down) in the slow cooker. Add remaining broth, vegetables,
salt and pepper, basil, orageno and garlic. Place lid on cooker and cook on
LOW heat for 7-10 hours or HIGH heat for 2 1/2 to 3 1/2 hours. Serves four.

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