Okkk, Okkk...so my knee isn't injured, just hurt a bit. I grazed it against a rock during a trail run last weekend...and by grazed, I mean I dive bombed it straight into the top of a rock and have been nursing it a bit for a few days. Squats, oly, deads, etc are no good right now. So what to do? What to do? Time to get creative...
3 Rounds for Time
250m Row
15 Sledge Hammers (16# Hammer on a tire, alternate hands)
15 GHD Situps
5 Muscle ups + 3 Ring Dips per MU
15 KB Swings (55# KB)
15 Ring Push Ups
Time: 20:45
This worked out pretty well for me throughout the work out. My knee didn't bother me, no real heavy loads. I worked upper body and was able to get a met-con style wod in.
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Training ideas, WOD suggestions, and plain old shit talking.