Well I'm at the fire department today and did some active light weight lifting and associated skills just to stay loose, but had a rest day state of mind while doing it.
5 Rounds, not for time: (At a decent pace though.)
20 Double unders
20 Walking Lunger Steps
5 Rounds, not for time again: (At a decent pace though.)
10 Burpee's
10 Hang Power Snatch, 65lbs
15 sets each...
Seated leg extension 10 reps, alternating legs.
Seated leg curls 10, both legs together.
Can't remember the weights, I was just trying to focus on moving in a fashion that didn't bother my knee or my neck/trap.
Shane
Warm up
Squat cleans
5-5-5
90-95-100
WOD 1
Squat cleans
5-4-3-2-1-1
105-110-115-120-125-130
WOD 2
2K row
9:48
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