heatherandbonnieHeather and Bonnie, 3rd place at the Hartford Summer Meltdown. Strong work, ladies!

1. Review, as a group, your mobilization homework for the month of August:

- Super front rack - Banded triple bully - Glute smash and floss - Olympic wall stretch

2. Technique review: the American-style kettlebell swing

3. "Helen"

Competitors and CrossFitters: three rounds for time of run 400m, 21 kettlebell swings (1.5/1 pood), 12 pull-ups.

Novices: three rounds of run/walk 400m, 15 kettlebell swings, 10 pull-ups.

Have fun!