summit, pt

1400 - run

flagstaff from home and back
total - 1:04:30
ascent - 23:11
miles - 6.04

intramural soccer

2000 - pt

4 x ring muscle ups

4x
max rope climbs, no legs
max chest to bar pullups

4 x slider complex:
5 2-hand outs
5 2-hand ups
5 1-hand outs L
5 1-hand outs R
5 1-hand ups L
5 1-hand ups R
max pushups

4x
ladder climbs, no legs
max ring dips
max pushups

partner situps alternating 25# plate

• Notes: PR on flagstaff by over a minute, despite crappy conditions. Tweaked my left ankle again playing soccer...gotta stop doing that. Lots of pulling work tonight - the ladders were especially tough, and the slider complex torched my shoulders.
• Body: Feeling OK except for the ankle. Gonna start doing some compression on it again, hopefully its just another tweak.