Bench and lots of stuff for shoulders and upper back

Started with bench

205 x 3
225 x 3
235 x 3
240 x 2+F (Was on my way up and got hooked on the bottom of the peg.)
245 x 1(as fast as I could change the weight and go after the failed set of 3)

Gymnastic WOD:

A)

• 4 x 12 HSPU ( Chest facing wall )
• 4 x 15 Push ups ( Hands & elbows facing towards feet )
• 2 x 10 Ring dips ( Pause at top for 5's each rep with rings turned out )  This was much harder than I thought it would be.  I did 4 x 5 but did them right.

B)

4 Rounds for time

• 5 Power Snatch @ 135lbs (Subbed 95lbs)
• 10 toes to bar
• 15 Ring rows with feet on a 20" Box

It has been a long time since I scaled down weight, but I have not done snatch since about two years ago when it really messed my back up.  Wow, I am glad I did.  My upper back and shoulders were toast from the other two exercises and I would have really messed up my lower back if I had not pulled back the weight. This way I am still healthy and well.

Time was 8:14

C)

• 100 Double unders
• Rest 90's
• 200 Double unders

I hurred through all this stuff on my lunch hour so by this time my shoulders and back were fried.  I finished in 10:48

VERY GOOD UPPERBODY WOD TO DO BEFORE A REST DAY