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.
Post time to comments.

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](http://media.crossfit.com/cf-video/CrossFit_AF_ WOD101203_HobartKroon_Roll.wmv)] [[mov](http://media.crossfit.com/cf-video/CrossFit_AF_ WOD101203_HobartKroon_Roll.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.