tired tuesday

little off my game this am.
lower back is sore and my right heel is bothering me. have to believe it may be related to freezign my ass off yesterday in a cold basement for work. standing on the freezing concrete for a few hours in work shoes probably didn't do me any favors.... but i digress

run warm up
1/4
1
1/4
same old. 8:30 pace on the run. felt ok after yesterdays run wod. heel bothered me at first but loosened up and felt ok after.

strength warm-up
3-round
10 dip
10 pullups
15 squats
did strict pullups. no kip no butterfly and felt good about that. may start adding some weight to a round or 2 of this warm up. hopefully going to score a weight vest so this might help in the future.

WOD
50m walking lunge
100m standing broad jump
200m run
3 round for time

i scaled this back a little. did the same distance for the lunges and broad jumps. roughly 40m. the broad jumps were brutal. very explosive but brutal. after about 15 reps or so i was gassed.
took 13mins to do the scaled version. this was very difficult!
here's another wod that looks docile on paper and turns around to bite your hand off! oh the fun!!

cooled down after. stretched out the shoulders a bit and hit the shower.

back felt good during the workout. its a little tight now. will see how it goes during the day. should be fine. think it was a little over stressed the other day from push-presses. will monitor it for the next few days.