So, I effed up my ankle pretty badly last night while practicing for an upcoming charity hoops game (Ouray Fire v. Ridgway Fire). Broke my defender down and drove for an uncontested layup ... made the layup (at least I got the damn basket) ... came down and the left ankle buckled and I heard/felt the dreaded "pop". Naturally, I went to class tonight ... I know, I know. Fortunately, I have an awesome coach, who I already informed of the injury, and he had a modified plan of attack for me.

Warm Up:
10 PVC Shoulder Presses
10 PVC Push Presses
10 35 LBs Shoulder Presses
10 35 LBs Push Presses

Mobility:
PVC Pass-through
Shoulders on Bands

MetCon:*
4x
10 Ring Dips
15 Push Ups
20 Floor Wipers

Max Effort:^
3-3-3-3-3-3-3-3-3
Shoulder Press
75-95-105-115-115-105-75-75-75

*Despite pleading my case, I was rightfully not allowed to do the MetCon.
^The actual WOD had 3-3-3-3 and it was a Push Press. Alan modified it for me to a Shoulder Press (no ankle flexing going on versus the Push Press) and had me do 9 sets of 3.

CF Open 12.3 Guarantee:
With the ankle being hurt and it being unlikely that it'll heal by Sunday, I can all but guarantee that 12.3 will entail double unders and/or box (or stick) jumps!