12-4-13

Strength
Front Squats:
2-2-2-2-2-2-2-2

Main WOD
3 RFT:
400m Run or 500m Row
10 wall balls (20/14)
10 Burpees
*If you have a weight vest, bring it. 

QOD:
Essentially, being afraid to fail parallels the fear to succeed.

12-3-13

Skill:
Muscle Up Progressions

For time:
1-10
Box Jumps (24/20)
1-arm DB Snatch
GHD Hip Extensions

Paradiso CrossFit has a great video to avoid confusion between hip extensions and back extensions. http://www.youtube.com/watch?v=3xc9k8k6ZxY

Paradiso Crossfit - Back vs Hip Extensions

www.youtube.com

12-2-13

Metcon:
"Fran"
21-15-9 for time:
Thrusters (95/65)
Pull-ups

Skill work for quality:
OTM-20 min 
Even min: 
10 Arch Rocks
10 DUs
Odd min:
10 KB swings (1.5/1 pood)
Handstand hold for rest of minute