tgif 4/29

Fri 29th
WU: 3 RNDS
30 DU, 5 inch worms into prone HB hold, 10 BE w/ shoulder retraction

Strength:
4x 10 sec Chin over bar hold
4x 10 sec Bottom of dip hold

*10 mins to build DL bar and choose scale for MU
WOD: 9-6-3
Bar MU
DL bodyweight plus 40lbs
Strict HSPU

Strength optional Russian Day 14 5×5