800 m run
15, 20 box jumps
25 abmat situps
600 m
15 box jumps
25 situps
400 m
15 box jumps
25 situps

Time 16:33

Rx would have been 1000, 750, 500 m row, and GH situps. There were four of us and three rowers, so I opted to run. Still not 100% on GH situps with my hip. It's so hit or miss and I'd rather error on the cautious side.

Backsquats
week 4 warmup, then
week 2
3 @ 117
3 @ 133
Max @ 150-did 8

Rounded off day with 6 sets of 5 knees to elbows. Really sorta like the day after sore upper ab feeling from these. Decided that after one month of heavy after the wod, I will do crossfit total and see if my #'s have improved. Need to add shoulder presses into heavy lifting routine.