FRIDAY WOD

May 11, 2018

Strength: Squat Snatch
3 Sets of:
3 Squat Snatches @ 65%
2 Squat Snatches @ 75%
1 Squat Snatch @ 85%
*Complete the 3-2-1 at the above %’s, then start back over at 3 for sets #2 and 3.  These Do Not have to be Touch and Go. You can drop and reset.  Rest as needed between the sets.

Metcon: “Vandy”
14 minute AMRAP
5 Bar Muscle*
11 Double Kettlebell Thrusters (53/35 x 2)
200m Run
*Scale = 5 Strict Pull ups + 5 Dips

Happy Birthday to CrossFitter, Caiden Vandegrift.  Hope you Enjoy this WOD and your Day!

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