WOD - Sept 12, 2017

A. Back squat - 2x4 w/4 sec. pause in bottom
B. Plate OH hollow hold - 30-40s x3 *light plates here (10-15#)
+
For time:
400m run
20 Back squats @ 135/95# (sport - 185/135#)
20 Wallballs @ 20/14#
10 Back squats @ 135/95#
10 Wallballs @ 20/14#
400m run

Sport - 
After WOD:
A1. GHD - 18x3
A2. Strict pullup - 2 w/15 sec. hold at top x3
A3. HS walk practice - 5 solid attempts x3