20141124 MONDAY

23 November 2014

Today’s WOD


2-3 Rounds
10x Jumping Lunges
10x Hollow Rocks
10x perfect Goblet Squats
10x dislocates
10x OHS

Banded Rack mob during QOD



5 min tech and position work with empty barbell
15 minutes to build to a max Front Squat triple

Front Squat
From the rack, hip crease below the knee
x 3 : 100%



Lunge + TTB + PP
4 rounds for time:

12x Barbell Front Rack Lunges (95/65)
10x Toe 2 Bar (sub: V-Sit)
8x Push Press (95/65)


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