4-12-12

AM
For time:
Run 1 mile
30 Ring Dips
Run 800m
20 Ring Dips
Run 400m
10 Ring Dips

time - 17:18

Did a little gymnastics and body weight exercises after the WOD

Comments - I set this up at home, and measured off the running distance in my complex at 200m. So basically I ran a 400m full lap. I had stairs and stuff to get to the rings as well, but the WOD turned out really well. I paced on the mile run (8:30 mile) and then broke up the 30 ring dips to 15/10/5 then took off on the 800m and 400m. Broke the rings to 10/10 and then 5 and 5, but my delay was very short. Good WOD

PM
A. Back Squat @ 32X0; 2, 2, 2, 2; rest 3 min (strict tempo no pause at top)
- 275/315/335/attempted 365 which was stupid failed/315

B. Power Snatch @ 135; 1 rep every 30 sec for 10 min
- This felt very good. Got some good technique work in as well.

C. Hang Squat Snatch; 3 x 10; rest 5 min (start @ 115#)
115/135/115
- Started having some shoulder pain at 135, finished strong and fast with the last 115