workout of the day

Friday 101203


Three rounds for time of:
10 Muscle-ups
10 Forward rolls
20 One legged squats, alternating
Handstand walk 20 yards

Kristan Clever 8:24, Austin Malleolo 10:25, Kevin Montoya 10:32, Stacey Kroon 14:45, James Hobart 14:46, Mel Ockerby 16:52, Heather Bergeron 17:07, Miranda Oldroyd 19:54.
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Compare to 100617.

"Louie Simmons on the Conjugate System: Part 1", CrossFit Journal preview video [wmv] [mov]

WOD Demo with James Hobart and Stacey Kroon by Again Faster Equipment video [[wmv]( WOD101203_HobartKroon_Roll.wmv)] [[mov](]

Austin Malleolo on today's WOD - video [wmv] [mov]

Kevin Montoya on today's WOD - video [wmv] [mov]

Heather Bergeron and Mel Ockerby on today's WOD - video [wmv] [mov]

"What Grows An Economy?" by Rich Karlgaard, Forbes.

Mike Smith, Lake Shasta, California.