wod 10/11

Accumulate 1:30 min deadhang during the warm up/skill
Skill
5-10 min
5-10 min
20 Hip bridges
20 Rev lunges
20 Banded RDL
10 Scapula push ups
10 Banded rows
10 wallball

Then
Take 10 min to work up to a heavy deadlift for the day. Max 12 lifts
 
Metcon
CrossFit Open 16.4
AMRAP 13min
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups Scaled: hand release push-ups
Men deadlift 102kg and throw 9kg. ball to 10-ft. target. Scaled: 61kg and 9kg to 9-ft target
Women deadlift 70kg and throw 6kg ball to 9-ft. target. Scaled: 43kg and 4kg to 9ft-target