2015-10-19 WOD

1 week post-injury. Still pretty sore upon waking up, but after about an hour moving around, it seems to loosen up.

WARM
short limber up then did A below

MAIN

A. 3 rounds crossfit warmup
{
15 second OH lunge w PVC overhead (per side)
15 OH Squats w PVC
10 situps
10 supermans
10 pullups (strict)
10 pushups
}

B. 5 rounds for time
{
15 KBS 53# (Rx was 70#, but I didn't want to push the lower back too hard)
12 pullups
9 box jump 30"
}
time 11:20

I added:

C. MU work
1 kipping MU
2 strict MU
1 strict BarMU