Workout: Wednesday, Apr 17, 2019

Red Wolf CrossFitClass: Workout of the Day

Red Wolf Crossfit - WOD

Don’t forgot to keep logging your 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

April’s Attendance Rewards is a pair of Rudy Sunglasses and Athletic bag courtesy of Lea!

Shoulder Press 6×3
In a 12 minute window complete 6-8 sets of:
Shoulder Press x 3 reps @ 90-95% 4RM from last week
*same weight across all sets (small fluctuations allowed)
*log 5 heaviest lifts

Drama Queen
AMRAP 10 min
Buy in: 300m Single Arm Farmer Walk (Blue/Green) – switch arms as needed
In the remaining amount of time complete AMRAP of:
3 Wall Walks
20 Hollow Rocks
10 KB Single Arm Push Press – 5/arm (Blue/Green)

Fitness:
Buy in: 300m Single Arm Farmer Walk (Green/White)
In the remaining amount of time complete AMRAP of:
1 Wall Walk
10 Hollow Rocks
10 Single Arm KB Push Press – 5/arm (Green/White)

Rx+
AMRAP 10 min
Buy in: 300m Single Arm Farmer Walk (Red/Blue)
In the remaining amount of time complete AMRAP of:
7 Muscle Ups
14 KB Single Arm Push Press – 7/arm (Red/Blue)