20141202 TUESDAY

01 December 2014

Today’s WOD


2 -3 Rounds
2x Arm Bar
10x Dislocate
10x OHS
10x Wall Angels
10x Tall KB Swing

Dynamic Stretch
Lacrosse Ball + Foam roll Shoulders and upper back during QOD



5 min tech and warm up (you may start with some weight)
10 rounds
Every 75 seconds
Build weight as you go
From the racks

1x Strict press 3x Push Jerk


WOD (20)

Ctb + Thrust + KB + Rest
4 Rounds for total time:

6x CTB Pullups*
12x Thrusters (95/650
18x KB Swing (24/16)
Rest 90s

*mod up to blue band for CTB or do negatives (jump up + controlled down, CTB if possible)


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