20141113 THURSDAY

12 November 2014

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

Today’s WOD


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



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 chinups

7 x 5 : 135/95



Row + HPC + HSPU
12min AMRAP
500m Row ‘buy in’10x Power Clean (155/105)
5x strict Handstand Pushup
10x Abmat Situps

*start heats 3min apart (for buy in) if necessary and leave clock running.



Author: Simon 'Thor' Damborg

Simon is the Head Coach and Owner of Raincity Athletics. “Discovering a new level of health has changed my life, not only in how I look feel and perform, but how I feel about myself both inside and out. I want to help as many people as I can discover their ‘athlete within’ no matter what level that may be, which is why I love our slogan: Find Your Fit. Our bodies are nicer than any car, house, or pet we’ll ever own, and yet we constantly abuse them like we can buy another one if it breaks. I strongly believe if we can maximize our physical health and performance it will have a positive affect on our lives in more ways than anyone can imagine.”

Raincity Events
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