Um, yeah. So, 12.4 just hit me this morning. Damn! My quads have not been that sore since I started CrossFit. Holy WODs!

Today was a nice answer to yesterday's 12.4 ... and it brought me an important lesson, which is never to try to jump up to the higher pull up bars when you have a screwed up Achilles. It just doesn't work out well!

Warm Up:
2x
10 Sit Ups
10 Squats (not fun!)
5 Pull Ups

Mobility:
Lay around and cry about quads
Pain ball feet, gluteus, and quads

Max Effort:
Front Squat (70% of 1RM)
3-3-3
165 LBs

MetCon:
4x
10 Russian Kettle Bell Swings (70 LBs)
10 Chest to Bars
10 Floor Wipers