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22
November
2014

20141123 SUNDAY TEAM WOD & OLY

A reminder that this Sunday there is NO open gym as there is the 2nd session of the gymnastics seminar! There’s still room if you’d like to join! $50 for the next 2 sessions, both beginners’ and advanced!

Details: http://raincityathletics.ca/gymnastics-seminars-at-raincity-athletics/

OLYMPIC LIFTING

Clean drills & work with Coach Taryn

Remember, in order to participate in the Sunday Olympic lifting class you must know your 1 Rep Maxes in all major lifts (back squat, clean, snatch, etc)

TEAM WOD

WARMUP

General Warmup
Shoulder mob + OH Prep

WOD

In teams of 2 (or 3)
Each Partner completes full round before the other goes, OR if in team of 3, next athlete may begin after Barbell

6 Rounds (each)

400/350m Row
7x Hang Clean & Split Jerk (135/95)
10x Slam Balls

Scale to a weight that *most* rounds will be unbroken

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.”

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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