Happy New Year!!!

By paul
In December 31, 2012
On WODs
850 Views

 


Happy New Year from the Ruination CrossFit crew! See you in 2013 for some more brutal workouts….

January 1st 2013
10:00 am

WOD

A. Build to a 1 RM Sumo Dead-lift
– A new exercise for must of you so make sure you get a good feel for the movement before any significant load increase. Take the time to set up and get as tight as possible before performing the rep.

B. For time:
15-12-9 reps of
Power clean and Jerk (115/75)
Pull-up (chest to bar)
Overhead squat (115/75)
Box Jump w/ step down (30″/24″)
– Every 3 mins must stop and perform 20 Double under & 5 Burpee

Here is a video re-cap on the “Shredded Santa Team Challenge” with coach Harry. We plan to release a few educational snippets over the next month on a few important nutrition topics. If you have anything you would like us to shed some light on, please email all@ruinationcrossfit.com and we’ll get right on it. Hope you enjoy!

[youtube http://www.youtube.com/watch?v=yAijM__SZm0?rel=0]

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