20141218 THURSDAY

17 December 2014

Make sure you check out the holiday schedule: http://raincityathletics.ca/raincity-holiday-schedule-2014/

Today’s WOD


500m Interval Row
Deadlift Prep – Coaches Choice



12 minutes (strict) to work up to a heavy triple Dead-lift (touch’n’go & NOT a 3RM)
Focus on position > weight + make them perfect reps!
competitors keep volume low just work up to ‘heavy’ and leave it

Deadlift x 3


The reps may be broken up in any way, once completed go for your run.
ie: (5/5 x10, 10/10 x5, etc.)
For Time:
50x Deadlifts (185/135)
50x Pullups (Comp: CTB)
1 Mile Run



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