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4 mi


Knee still slightly sore, so wore a knee sleeve which seemed to keep things aligned.

Watched the Crossfit games finish, did 5x Handstand fitness ball drills between most heats, probably about 5 sets of good core work. Then 3 sets of 5x Pullup, 10x 70# KB swing, 10x 50# KB Clean and Press alternating sides. 2 Mile run to Millpond.



At millpond 10x Dips, Animal Climbers, 5x C2B, 5x Animal Flow#1, 10x Dips, 5x Animal Flow#2, 5x C2B, 5x Double Animal Flow#2, 10x Dips. 2 Mile run home.



Repeat 3 sets of KB excecises.

Not too bad, challenging KB presses and heavy swings. First 2 set of swings was alternating hands, remainder double handed. Got real confused on the last Animal flow at the Millpond. Knee wasn't bothered by any of this.