11 November 2014

Today’s WOD


Snatch Prep
2-3 Rounds
10x Dislocates
10x Wall Angel
10x Samson Lunge
10x Banded YTW
2-3x KB Arm Bar

MOB during QOD



10 Min
Build to ~70% of 1RM Snatch

EMOM x7 Minutes

1x Snatch Grip Deadlift
1x Hang Snatch Pull
1x Full Snatch



WB + PU + KB + GS + Bu
For Time:

50x Wallballs (20/14)
40x Pullups
30x KB Swing (24/16)
20x Goblet Squats (24/16)
10x Burpees Over the KB


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