A Fun Mainsite Chipper

Frank putting everything he has into an over the head “Slam ball” throw

**** REMINDER **** This Friday is our first “Community Workout”.  All classes on Friday November 9th will be open to friends and family of Ruination Crossfit. We hope to see a few new faces.

Wednesday November 7th 2012

5:00, 6:00, 7:00 & 9:00 am
4:30, 5:30 & 6:30 pm

WOD

Warm-up/skill – 50 Meter  heavy “dog sled” repeats and “yolk carries”

A. In 10 minutes build to a heavy set of:
2 Push jerk + 1 Split jerk

B. For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
30 Deadlift (225/155)
30 Dumbbell push press (40/25)
50 Kettlebell swings (53/35)
Row 20 calories
10 Muscle-ups

November 7th CrossFit.com WOD