Monday March 4th 2013

Good luck Julie…..The whole Ruination Crossfit will miss you!

WOD

Prep…
3 Rounds
100 Jump rope singles
10 Burpee
5 min – banded mobility (squat/front rack/pressing)

A. Build to a max effort squat thruster + Split jerk
– Perform a squat clean thruster then return the barbell to the front rack position and perform a split jerk

B. OTM X 7 minutes
5 Split jerk (135/95-185/135)
– Start light and increase load after every set

C. 10 minute AMRAP
200 Meter run
45 Double unders

Weekly Member Challenge 
SIGN UP FOR THE OPEN!!! The weekly challenges will resume after the Crossfit Games Open wraps up