Injured wod 

Since my right ankle is broken doing workouts has been a bit of a hassle, especially when it comes to trying to keep my glutes and hamstrings working somewhat.  

Strength 

Dumbbell Press 6 x 3 tempo of 5x1x3

dummbell rows 2x10 per side 55#

metcon 

15-10-5

seated push press 25#

seated kb swings (somewhat activate hamstrings)

weighted sit ups (abmat) 60#