11.17.15 WOD

November 16, 2015

Athletes, one of our own, Dallas Phillips is in the process of planning for a phone app that would be beneficial for all of you in the fitness realm. Currently he is needing a survey done that is only four questions long and will help move things along in the beginning stages of his development. The link below will go to the survey and if it at all possible share with friends and family to help get some exposure.


3 Rds; no rest:
10 KB Swings (Light)
10 Sit-Ups
10 Minutes to work on inverted hang and front lever

Oly Strength 10-2:
Snatch Balance – 3×4 @70%
Muscle Snatch – 3×4 @65%

10 Minute ascending ladder by 2’s of:
KB Hang to Overhead 53/35
Back Squat 139/95