20141204 THURSDAY

03 December 2014

Today’s WOD


Snatch Prep
2-3 Rounds
10x Dislocates
10x OHS (perfect!)
10x Banded YTW
10x Duck Walks
10x Samson Lunge

KB Arm bar or MOB during QOD



5 min tech and barbell review
E90s x10 rounds build weight through EMOM
Focus on position > weight

1x Power Snatch 1x OHS 1x hang Squat Snatch
Must stand up power snatch before beginning Overhead Squat. Hang Squat snatch can be performed from anywhere above the knee.


WOD (20)

5 Rounds for time:
6x Bodyweight deadlifts
8x Burpee Box Jumps (30/24)
rest 30 seconds



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