Thursday

Legs felt much better.  Left elbow is hopefully on the mend.

Today turned out to be a screwy day.  Did my usual morning chores, got all my gym crap ready, loaded the car to leave at the regular time, and bam, car doesn't start.  Electronics work, but no engine turn over, not even with a jump start.  Crap.  Pushed the car out of the garage and into the street.  Called AAA.  They towed it to my local mechanic.  My neighbor let me borrow his truck for the day so I followed it over, told the mechanic what was wrong, then headed to the gym.  Ended up getting there a little after 3 and realized I had forgotten my elbow brace at the house.  Fingers crossed that I won't need it!

Usual 5:00 warm up on the rower, 10/10 resistance, followed by 10:00 of stretching and foam rolling.

First:
Unknown 050
For time:
21 Pull ups
50 Squats
21 Knees to Elbows
18 Pull ups
50 Squats
18 Knees to elbows
15 Pull ups
50 Squats
15 Knees to Elbows
12 Pull ups
50 Squats
12 Knees to elbows

First time trying this one.  Pretty decent workout.  Since it was a *relatively* low total number of pull ups, I decided to do them strict, since Tuesday's wod I did them all kipping.  Did the first round of pull ups unbroken, but then every round after that had to be broken up into groups of 5-10.  Squats went well.  First round was 40 then 10, and then every round after I did 30 then 20.  And I did every round of Knees to Elbows unbroken.  Pretty happy about that.  My grip and forearms were not happy by the last round of knees to elbows.  Finished in 11:35, but that included having to wait 15-20 seconds towards the end for a pull up bar to free up.

Second:
Thought I was running out of time so I combined abs in with shoulders.  Started with standing military press, then did a recovery set of leg agility and balance drills.  That was followed by a big set of flutter kicks and scissors.  Then I did shoulder shrugs with one of the plate machines.  Followed that up with another recovery set of leg agility and balance drills, and then a max set of seated V-ups.  And then finished with the shoulder range of motion wod.