WOD 9/9/15

Strength
1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 4X3@70% – based on 1rm Front Squat, rest 90 sec.
1b) 4X1:00 Max Freestanding HS Hold – rest 90 sec.

Conditioning
12:00 AMRAP of:
3 Rope Climbs 15′
100′ Overhead Walking Lunges 95/65#
12 Hang Snatches (anyhow) 95/65#