I am pleased to report that despite it being a not-too-friendly shoulder workout this morning, my shoulder actually held up pretty well. I was a little uneasy when I read the WOD on the board but psyched it worked out well today.

Also, I’ve made a concerted effort to eat well the last few days and I have noticed a marked improvement in performance at the box and how I feel overall. Granted, this could be mental but I’ll take it. Still not sleeping too well but not much I can do about that right now … waking up with plays and diagrams running through your head just is not that fun!

Warm Up:
2x
10 Jumping Squats
100 Single Jump Ropes
5 Push Ups
15 Sit Ups

Mobility:
Should on bands
Pass through PVC

Max Effort:
1 Rep Max Pull Ups
53 LBs

MetCon:
15:00 Time Limit
7x
5 Ring Dips
10 Push Ups
15 Flutter Kicks (2 count)

After the pull ups, none of our arms lasted too long on the push ups in the MetCon. After a couple of rounds, most of us were down to 2s and 3s!