Shoulder still a little tweaked today, so instead of the PCF WOD, I did

30 KB swings, russian (1 pood)
30 situps
25 KB swings
25 situps...
5 KB swings
5 situps

6:18

I did this about 16 months ago (the last time my shoulder hurt) but with only a 25 lb KB, and was about 1 minute slower. This time around I wasn't even breathing very hard. Afterward I did some volume training: 3 pistols a minute (w/ red band for assistance) for 20 minutes. I'm pretty sure I'll be able to take this morning's leg soreness and double it by tomorrow...