20141222 TUESDAY

22 December 2014

Today’s WOD


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

Lacrosse Ball chest or foam roll quads QOD



10 minutes to build to a max clean + strict Press

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



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



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