100 Doubles (scale is 300 Singles)
50 Russian (eye level) swings at 24/16
25 Burpee Jumping Pullups (chest to deck!!! Then get up and jump to pullup. No dead hang is required.) Guys, you are jumping to the 9 ft bars, ladies to the interior/cross section bars. This is regardless of height. Sometimes tall is bad and sometimes it’s good. Scale is regular burpees
50 Russian Swings
On a separate note: I did Thursday’s WOD ELIZABETH today, and hurt my shoulder in the process. It’s likely some measure of Rotator Cuff strain. Hard to say how bad it is right now. It doens’t hurt much at rest, but my pain is masked with drugs, and while I stopped right away at first twinge and got ice and compression on the joint immediately, in my experience the shoulders are slow to heal. Ring dips are very challenging for me, but I’ve never injured myself doing them and as such, probably rushed my warmup. I was more concerned with the squat cleans and shortchanged my shoulder prep. As it happened, I was closing in on a possible PR by narrow margins and I rushed to get on the rings without taking the steps necessary (Shoulders back and down, chest up, abs on) to organize and secure the joint. With 6 reps left I felt a twinge at the bottom of the ring dip and hopped off right away.
The point is, don’t rush your setup. If you are poorly aligned at the outset, it’s close to impossible to fix your position on the fly/ mid rep. I got caught up in the possible pr and that eclipsed my focus and I suffered for it. It’s a shame because my numbers in general were moving well, and now for at least a week, possible much longer I will be limited in my movements and tentative with my intensity. Learn from my mistakes, athletes.