Ken
Warmup
50ft walk on toes, forward
50ft walk on toes, backwards
50ft walk on heels
50ft walk feet turned out
50ft walk feet turned in
50ft lunge with arms locked out overhead
50ft lunge with torso twists towards forward leg
50ft butt kickers
50ft high knees
50ft bear crawl, forward
50ft bear crawl, backwards
then…
1 Round
10 Alt. Worlds Greatest stretch
20 Glute Bridges
WOD
2 Sets
45-30-18
Air Squats/ Backpack/Vest Squats
*300m Run after each set of air squats
*Rest 3:00 minutes b/t sets
or….
2 Sets
21-15-9
Double DB Front Squats 50lbs/35lbs
*300m Run after each set of DB Front Squats
*Rest 3:00 minutes b/t sets
ACCESSORY WORK
3 Sets
20 Supermans
10 Deadbugs
:30 Side Plank (each side)
BONUS STRETCHING
1:30 Pigeon Pose (each side)
1:30 Couch Stretch (right/left)
Post scores to comments
CrossFit Division 
2 x 35lbs front squats
6:58 and 7:00
I attribute those extra few seconds in the second round to having to tie my shoelaces mid run.
What a scorcher. Those runs felt brutal. Actually puked up some morning shake during the break and found myself walking some of the way on the later runs.
8:48 and 11:53
Oh and use 2x#45 for the squats
The runs were murder. Did ’em though. Working to get back my pre-injury running slowly (very slowly) but surely.
2x#45 for squats
10:06 / 12:32
I hope you feel better Jim!
Team CAM did this today. We also used the smartWOD app. it’s pretty neat. thanks for recommending it 🙂
I did 21-15-9 air squats and 1:00 min runs round and round in my apartment
Set 1: 6:00 min
Set 2: 5:20 mins
Zoom CAM playing it smart and changed WOD to goblet squats and a 200m run. Spicy, quick and no regrets in this heat cuz, you know, didn’t want to die or at least end up like Jim.
I do need to learn how to balance those 2 30’s though.
4:46 and 4:38
Mak
4:15 and 4:12
JJT that app is awesome, thanks for the recommendation – should have been using it a year ago!