Fran

The Forest Games continue today with Fran! (btw, it just so happens that crossfit.com programmed Fran today)

As Rx'd
21-15-9
Thruster 95/65 
Pull-up

Competition Level
21-15-9
Thruster 75/45
Pull-up

Performance
21-15-9
Thruster 45/35
Pull-up Band Ok

Fitness
21-15-9
Thruster 35/25
Ring Rows  

Bob Harper does "Fran" - video [wmv] [mov] [HD mov]
WOD Demo with CrossFit Forward - video [wmv] [mov] [HD mov]
Extended workout footage - video [wmv] [mov] 

Rowing tips, may just need this Saturday:
"The Stroke: Part 1" with Shane FarmerCrossFit Journal preview video [wmv] [mov] [HD mov] 
Many more tips for rowing found here:
Crossfit.com>Exercises and Demos>Rowing