Workout: Tuesday, Apr 30, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Today is the last day to log all your April workouts! The attendance raffle will be based off how many workouts you log into SugarWOD.

10 workouts = 1 drawing
15 workouts = 2 drawings
20 workouts = 3 drawings

The March raffle item is a Rudy Gym Bag and pair of Rudy Sunglasses sponsored by Lea!

Underwater
EMOM 20 min
Min 1: 5 Power Snatch 135/95#
Min 2: 6 Strict Pull Ups + 10 Wall Ball 20/14# to 10ft.

Fitness:
EMOM 20 min
Min 1: 3 Hang Power Snatch – choose weight
Min 2: 6 Assisted Pull Ups (Seated, Jumping, Ring row) + 6 Wall Ball 10/8# to 9ft.

Rx+
EMOM 20 min
Min 1: 1 Snatch (any style) – building
Min 2: 4 Muscle Ups + 10 Wall Ball 20/14# to 10ft.

Back Pause Squat 5×3 (optional – before or after class)
Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
rest 2 min b/t sets
*1 sec pause @ bottom of the squat (rock bottom, no movement for “one one thousand”… yes say it out loud and slowly) Do not rush this.