Cold Morning run and an open WOD

This posting thing is a little harder than I thought.  Got up and headed to lake for an easy warm up run.  The only problem was that it was very cold about 50 degrees with a wicked breeze off the lake.  The humid cold I think is almost worse than the insanely dry cold of the west.  Got about two miles knocked out to warm up with it was great my son joined me in todays madness.  It was an easy day I have a lot to do today at work with a lot of driven so I wanted to keep it a little light just so tonight when I am driving home I am not to tried.  Did the run and then headed to the gym I had plans of what I wanted to do with my son which if he knew what was rolling around in my head for this morning he would be glad I had a squirrel moment.
I always look at the WOD's that they do in the box and they are alway really good just sometimes they do not match up to my training plan or the evil little voices in my head.  Today it did not exactly match but it was pretty close to what I wanted to do and it was a good bench mark for my strength and cardio work I  will be doing over the next couple of months.  This morning we did an open WOD I had to modify it for my son but he still got a good work out.  The Wod was:

7 min AMRAP
135 Clean and Jerk
Toes 2 Bar

This is a ladder you start at three reps of each and then keep moving up by three each round.

I modified this for my son by giving him a wall balls and having him do wall balls squat cleans and knees to elbows.   This one was a little tougher than I thought it was going to be.  I got through 3 rounds and six of the clean and jerks.  The best thing was my shoulder did not seem to be a problem working through the jerks.  This will be one that i will keep working once a month to track my progression.  I would like to move through the clean and jerks a little easier they are still not the best movement due to my shoulder but I am getting better.


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