Friday March 1st 2013

Ruination Crossfit would like to wish Stacey a Happy 30th Birthday

WOD

A. Hang power snatch (below knee)
– Build to a heavy double

B. For time:
15-12-9 reps of:
Box jumps (30/24)
Clean & Jerk (125/85)
– Go fast!

“Caleb”
800 Meter run
Then…
5 Rounds of
26 Pull-ups
13 DB hang squat clean to box (24/20)
2 reps of 15′ Rope climbs
Finish with…
800 Meter “water” run (fill mouth with water and run, must have water in mouth when you return)
– 26 Burpee penalty if no water