WOD – 9-11-15 – Friday


Kids and kettlebells



Every 2 minutes, for 10 minutes:

back squat x 3 reps at 85%

then Every 3 minutes, for 6 minutes:

back squat x 2 reps at 90%


15 min EMOM:

Minute 1: 8 DB Snatches (55/35)

Minute 2: 3 box step over (55/35)+6 toes to bar

Minute 3: 6 Push presses+overhead BB hold to 45 second mark (115/75)


Very similar to 2 weeks ago. get the work done as quickly as possible so that you can rest as long as you can. I’ve increased the barbell hold to 45 seconds for those of you waiting just a little too long to pick up the bar . Enjoy!





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