Make sure to check out some great articles in Competitor Magazine covering CrossFit, by TJ Murphy. TJ was a drop in visitor with us over the past few days, and it was great to get to meet the man behind the words!

MOD: 3 days grace

Mobility: Keg drill, band dist. shoulders

WOD: 10 Handstand pushups
15 Ball slams (14,20#)
20 Dips (strict)
25, 1ft above standing reach jumps
30 KB swing (35,53#)
35 double-unders
then back down the pyramid