WU: WOD light weight...Bent Over Rows, Barbell Inc Bench 135lbx 5 Reps WU

WOD: 5 Rounds - 2 Min Rest Between Rounds
Bodyweight Inc Bench Press (155lb)
Bent Over Barbell Rows - Shoulder width Grip (135lb)
Reps:

3 Rounds for Time:
10 Dips
5 Pullups
Time:

Core:
Machine Weighted - 5 Sets, then Drop Set 3 Times
Planks - 2 Holds - 2+ Minutes Each (Arms on half med ball, feet on balance board)

Note: Messed up knee last night at MMA. Very sensitive, so stayed away from any leg exercises. Hurts to even bend my knee. Going to ice rest of the day and tonight, hope to feel a lot better tomorrow...we'll see.

PM WORKOUT:
TENNIS

WU: 5 Min Jog on Treadmill
Shoulder exercises - Rotator cough work WU

WOD: Bent Over Barbell Rows 5x5
wu: 95lb x 10 135 x 10
155 x 6 165 x 5 165 x 5 170 x 5 175 x 5 (was NOT max)

Inc Bench Press 3R
wu: 135 x 8
155 x 5 185 x 3 190 x 3 195 x 3 (NOT max)

Core:
4 Rounds -
Leg Raises w/ 15lb DB x15 x10 x8 x7
Machine Abs 100lbx8 "x8 "x7 "x6

4 Rounds -
Ab Wheel - 12 Reps
10lb Med Ball Twists - 1 Min of Twists

Row: 5 Minutes
Meters = 1145m - Just a steady pace, wasn't going for a PR or anything.

Notes: I am super sore still!!! AAAHHH. My shoulders are VERY sore...possibly from rotator work in the beginning of the week, and the stretching. I need to loosen up these shoulders! Only had one meal in me prior to this workout.