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20141222 TUESDAY

By 0
23 December 2014

Today’s WOD

WARMUP

Overhead Prep
2-3 Rounds
2x Arm Bar
10x Wall Angels
10x Banded OHS
10x YTW

Lacrosse Ball chest or foam roll quads QOD

STRENGTH

10 minutes to build to a max clean + strict Press

THEN:
8 sets E45s
3 x Push Jerk (at 1RM Strict Press Weight)

WOD

Row + DL + OTBB

500/400m Row Buy In
21x Deadlift (205 / 145)
10x Burpee Over the Bar
15x Deadlift
10x Burpee OTB
9x Deadlift

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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