Short night after the election but I was up and at the gym before 5:30 a.m.

General Warm-Up
2 rounds
200m run, easy (bike)
2 lying pull to stands with rope (I can’t do this – leaned back and tried to pull myself up a little.)
5 inchworms + push-up
10 beat swings

Skill and Build Up
Ring Dip Prep
0:20 ring top support
0:20 ring bottom support
3 jumping ring dip + 0:03 negative phase
3-5 ring dips

Workout Prep (figure out scales for workout)

Workout (30:00)
For time (27:11)
800m run (row)
10 rope climbs (5 – lean back and try to pull self up)
45 ring dips (40 box dips)
800m run (row)
45 gymnastics kipping pull-ups (30 swings with feet starting on 2 plates – then as come back – pull-up and jump)
60 Hand-release push-ups (40 – inclined push-up using box)
800m run (row)

After I cleaned my equipment and put it away, I went and tried to do an actual lay on the floor and pull my self up using the rope. I tried once and couldn’t do it. Matt came over told me to put my knees up and feet flat on the floor. Then, I had to work really hard to move my hands up the rope and pull myself up to stand. It took a lot but I actually was able to do it.
I guess 1 is definitely enough so another day I can try 2 🙂

Have a good day everyone.

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