The ankle is improving but it’s not yet where it needs to be for Sunday’s run at 12.3. Had a little bit of a rough go at the WOD this morning. I kept things in check but I think I had a few dead lift and American kettle bell reps that strained the ankle (did not keep a good angle on the ankle/tib-fib). Not too bad but definitely sore right now. Regardless, I have 48 hours to let it heal before we tackle 12.3!

Warm Up:
2x
5 Pull Ups
10 Push Ups
15 Squats

Mobility:
Pain ball shoulders, calves
PNF Hamstring

MetCon:
30-20-10
Dead Lifts (135 LBs)
American Kettle Bell Swings (53 LBs)
Push Ups

Post-WOD Practice:
Toes to Bar - watched the Spealler video on T2B and K2E tips yesterday from the main site and was trying to put those into practice.

Obviously not a great time but I did a good job of keeping myself in check during the 30 segment. I picked up the pace during the 20 and 10 rounds and felt pretty solid (until I got in the car and went to shift gears with my bad ankle!).

All in all a good pre-12.3 WOD. Got the heart going. Got some good lifting in.