KEYT NEWS SEGMENT / “O.C.T.D.13.5” WOD 2/28/13

Check out the awesome KEYT News Segment for the Beachside Beatdown Competition!!

WARM UP:

400 M. Run

10 Pass Throughs

Then:

2 Rounds (45/35/15)

5 High Shrugs

5 High Pulls

5 Muscle Snatches

5 OHS

SKILL:

5 Min. of Muscle Up Work

-Ring Swings

-Ice Cream Makers

-Transitions

LIFT:

Power Snatch + 1 Power Squat Snatch

2 + 1 @ 60%

2 + 1  @ 70%

2 + 1 @ 80%

2 + 1 @ 80%

WOD:

“O.C.T.D.13.5”

30 Wall Ball (20/14) (16/10) (10/6)

15 Power Snatch (135/95) (115/75) (95/65) (75/55)

30 Wall Ball

12 Power Snatch (155/105) (135/95) (115/75) (95/65)

30 Wall Ball

9 Power Snatch (185/125) (155/105) (135/95) (115/75)

*11 Min. Cap. You must STOP when time runs out.

**Figure out the best way to add weight every round.

POST WOD:

Shoulder Mobility