3…2…1 and we’re LIVE!

By paul
In August 29, 2012

Welcome to the temporary Ruination Crossfit blog. Check here for details on the WOD and the locations of our outdoor workouts.


Thursday August 30th 2012

5:00, 6:00 & 7:00 AM (Mission Viejo High School)

5:30 & 6:30 PM (La Paz intermediate school)



400 Meter run


5 Rounds of:

15 Slam ball 35/25# – Scale up – (80# X 10 reps)

30 double under

Finish with

400 Meter run

* Make sure you stand tall when raising the medicine ball, in order to stretch out your abs and activate your upper back muscles. As you descend on the slam down, push your hips back, and keep your chest facing forward. The goal is to slam the ball as hard as you can, catch it on the bounce, and repeat.

Here is demonstration on correct slam ball technique

Ready to get started?

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