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20141222 MONDAY

21 December 2014

Be ready to hit it hard the last couple days before Santa comes!

Remember, full holiday schedule details are here: http://raincityathletics.ca/raincity-holiday-schedule-2014/

Today’s WOD

WARMUP (15)

Front Squat Prep
10x Goblet Squat
10x OHS
20s/side dowel ext rotation
10x Samson

Hip/Ankle mob during QOD


 

STRENGTH (20)

15 minutes to build to a 2 rep Max Front Squat

Front Squat
From the rack, hip crease below the knee
x 2 : 100%

 

WOD

????? (15 min cap)

POST:
60-100 (depending on level) perfect abmat situps NFT

 

 

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.”

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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