Anxious to return

Therapy had been going great, then a bit of a set back. I am feeling improved range, but I also got some pain back with one of the exercises in the home program. Now, I need to decide how the return to the normal WoD will happen. I think I will give it another week, then try to move on. Until then, I have to stay away from the push ups and pull ups. I am worried that I am losing some of the strength and endurance in those areas. I really wanted to do Murph, but i would rather get this right the first time.

Today was a running Wod from the endurance website.
run 90 seconds
rest 60
run 90
rest 45
run 90
run 30
rest 15
run 90
rest 30
run 90
rest 45
run 90

I took the time to work on Pose. It will definately take some work to get used to. My calves are on fire and I iced them with the hopes that my WoD tomorrow won't be affected. Now, off to stretch my pecs and try to strengthen my scapular stabilizers.