W1
Thursday- Clean Pull Complex + FSQ + SL Vol + Aerobic Cool Down
A. Clean Pull x 2 + Clean, build to tough complex in 15 min
B. Front Squat @ 13X1, build to tough single *no belt
C. Double KB Front Rack Step Ups, 4 x 8/leg, rest 60 sec b/w legs
+
16 min @ EN2 (HR- 130-150)
Row 2 min
Bike 2 min
+
10 min Ido Portol Locomation

A. 195, right shoulder was in a lot of pain pulling. Been hurting since Tuesday but it was really bad today. Could not lift my right arm above shoulde level without it feeling like it was catching on something. 

B.  285. Pushed it here to make up for my crappy clean complex. 

C. 26# round 1 testing shoulder out, 35# the rest of the way.

Metcon

Done. This actually felt good. Thought the HR stuff was weird at first but once I got going I kind of enjoyed this wod. Very sustainable pace.