Box jump, GHD's, Back extensions, Thrusters

4 Rounds descending rest
10 tall blue box jumps
15 GHD's
20 Back extensions
5 Thrusters
Rest 90sec, 60sec, 30sec

Splits
1 - 2:11
R - 1:11
2 - 2:08
R - 1:00
3 - 2:18
R - :30
4 - 2:47
Total time w/ descending rest - 12:07

Interesting development yesterday afternoon.  My left shoulder feels like it is slowly separating.  My arm began to feel heavy.  This is the shoulder with a knot on it.  The knot is so sensitive that just lightly touching it is painful.  Daniel tried to come up with some exercises that did not irritate it.  Seemed to do pretty good.  Thrusters were pretty tough.