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WOD - Friday, 10/20/2017

WU
Not for time:
9-7-5
Slamballs over the (pull up) bar
Burpees

A. Strength: Deadlift  (20:00)
5 x 1 @80% of your 1RM
Rx athletes: Use hook grip throughout.


B. Conditioning 
AMRAP 12
800m run buy in
Into
10 KBs (70/53)
10 Weighted Ab-mat (45/35)

Extra Credit: Vanity 
100 DB curls
100 Banded tri pull downs
Divide anyway you choose. 
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