Wednesday, 14 October WOD

Shogun Family, check out our new Shogun events page. We are hosting our first competition and potluck on Halloween day, October 31.

Warm-Up10 Minutes
Strength / SkillOverhead Squat
20 minutesStart with the Bar, then add weight to determine max unbroken set of 5
7 – 7 – 6 – 6 – 5 – 5
(maintain form over weight – the bar may
be your 5 rep max – or close to it)
AMRAP 15 minutes
12 x  Wall Ball   (20# / 14#)
9 x Kettle Bell Swings     (53# / 35#)
6 x  Chest to Bar Pull Ups

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