Friday

Pre WOD

Rounds of 9,6,3 reps for time of:
Clusters ( Clean to Thruster)
Heavy Rope DUs ( 12,12,12
(recommended weights 135/95 lbs)

WOD

Three sets of:
Bulgarian Split Squat x 8-10 reps each @ 30X0
Rest 30 seconds
Single-Arm Trap 3 Raises x 8-10 reps @ 2111
Rest 30 seconds