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20141106 THURSDAY

By 0
06 November 2014

Today’s WOD

WARMUP (15)

2-3 Rounds
10x Banded YTW
10x Dislocates
10x Perfect OHS
10x Wall Angels
2-3x Arm Bar

Lacrosse ball scap or OH Shoulder Mob

STRENGTH (20)

Performed from the floor
Focus on position > weight
Build weight as you go but once you hit a ‘challenging’ weight, stay there
do NOT ‘max’ out (unless form is beautiful)

EMOMx5
E90Sx5

1x Snatch balance
2x Over head Squat

Over Head…

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Raincity Athletics & CrossFit Pacific Central
#102 – 333 Terminal Avenue

Vancouver, BC V6A 4C1

Office: 778 383 9316
info @ raincityathletics.ca
© Raincity Athletics Inc. & Simon Damborg
Photos by Julieth Fajardo