This Sunday is Our Battleship 5k and Tribute WOD. Wednesday is the last day to register for the WOD so if you planning to participate, act fast! Battleshipwod.com
You can register for the run here: Battleship5k.com
If you have no interest in doing the WOD but would like to volunteer. We DO need people to help out. Email ricky@heydaytraining.com if you’re interested.
Workout of the Day:
A. 5 Rounds
Max Reps CGBP w/BW (hands no more than 16\” apart)”
Max Reps Strict Pull Ups or Ring Rows
Rest 3min Btw Rounds
** If BW is not possible do 70% of 1RM.
B. 2×15-25 Back Extensions
Competition:
A. 3x 2 Snatch Grip Push Press + 1 Overhead Squat. Rest :90 Btw Sets
B. Snatch Balance Onto 45s 3×3. Rest as Needed.
C. Snatch 3×3 @80%. Rest 2min Btw Sets.
D. For Time (25min Cap)
15 Snatch 135/95
100 Double Unders
12 Snatch 155/105
100 Double Unders
9 Snatch 185/135
100 Double Unders
6 Snatch 205/145
**Scale Snatch weights accordingly, these are advanced competition weights, lets see where you guys are at.