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Work gym in morning:

Tricep rope pull down:

5 rounds of 6 (all at 30#)

Seated row:

4 rounds of 6 (40#, 50#, 50#, 55#)

Lat pull down: 

4 rounds of 6 (25#, 45#, 45#,  45#)

Afternoon at the crossfit gym. 

Scissors 3 rounds of 14.

Did this. 

        

3 RFT

50 Jump rope singles

25 Cal Bike

5 Dumbbell push press 10# *I'm really easing you in

Did this. 9:58.

Fatigue in shoulder, but otherwise ok.

60 min massage. :)

Will do 2 mile run tomorrow or Sunday. Aiming for tomorrow because my guess is if I don't do it tomorrow I won't do it until Wednesday (when I get back from DC).