Metcon 111108 "White"

Thankfully I haven't done any major damage to my shoulder, just a delt strain like I hoped (ie nothing more severe) so I've rested and rested some moreand now after nearly a week I need to do something!

Warm up:- Spealler, 3 hollow rocks attempts, 2 beginner rope climb (laying to standing), 3 hanging knee raises, 3 walking lunges, 100m elliptical

Metcon 111108 "White"

Scaled to
Five rounds for time of:
3 Beginner rope climbs (laying to standing)
5 Knee raises (hanging KTE attempts)
15 Walking lunge steps
Elliptical 300 meters

Done in 19.49mins
Splits were 3.40, 3.44, 3.55, 4.07, 4.22

Considering longest metcon in a while fairly please with pace - I knew when I got to 10-15 mins because everything just got harder! That's what lots of short metcons does for you, so great to do a longer one. RIP White

I haven't done any lunges in along time and I considered scaling back the reps but it was a hero wod so I didn't really want too, but I'm in pain already after a few hours so OMG!! I need lots of sleep and I need to eat more I've only just managed 1800 calories today and something tells me it's not enough grrrr