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20141113 THURSDAY

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13 November 2014

Storm tech gear is in! Your accounts have been billed and it’s ready for pickup just see Mike!

Today’s WOD

WARMUP

3 Rounds NFT
10x Slamm Balls
10x KB Swing
10x Dowel OHSDynamic Stretch and banded Shoulder Mob

STRENGTH

Thrust + Pull EMOM
Alt EMOM x14 (7 each)
Odd Minutes:
3-5x Thrusters @135/95*Even Minutes:
4-7 Strict Pullups **

*Thrusters are from the floor – squat clean first rep
**Not…

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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