Workout specific strength:
A1. Kettlebell drills
A2. Pull up drills
Every 4:00 (x3)

15 minute AMRAP of:
20 wall balls (20/12)
20 pull ups
20 kettlebell swings (24/16)

The swings are American style, and the wall balls should be unbroken. The big limiter will definitely be on the pull ups. If you can butterfly, but all means do so. If you can butterfly CTB you are my hero and should use these. Continue to build stamina and conditioning in preps for the CrossFit Games Open qualifiers starting next month...have you signed up?

We had a fun time visiting and training with 2008 CrossFit Games champion and CrossFit HQ traveling coach, Jason Khalipa! What a monster...thanks for stopping by!

Get It Behind Your Neck - Greg Everett, Catalyst Athletics
Wondering why we are taking our push presses from behind the neck this week (and the coming weeks)?

How to Maintain Shoulder Mobility and Scapular Stability - Mark's Daily Apple
You may have seen some members of the gym sliding their arms up and down a wall, with agony on their faces. They are doing their homework! Read about what is going on here, along with several other good pointers on increasing should mobility and health.