Happy New Year!!!

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]