20141217 WEDNESDAY

16 December 2014

Today’s WOD


10x Tall KB Swing
10x Dislocate + OHS
10x YTW
10x Wall Angel

Hip & Shoulder prep during QOD


7 minutes tech and warmup
8 min E75s
1x Clean 3x Jerks (any style)
Goal is to hit ~75%+ by round 5


WOD (20)

3 Rounds
1 Minute Max reps (track total of each)

Squat Cleans (135/95)
Hand Release Pushups
KB Swings (24/16)
Abmat Situps


*may start anywhere as long as continue in same order with rest being 5th minute for all



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