20150108 THURSDAY

07 January 2015

Today’s WOD


General Warmup
5-10 minutes of heavy mob work – coaches choice



“Simple Jack” *ish
AMRAP in 20min. of:
10 Shoulder to Overhead (115/85)
10 Russian KB Swings (32kg/24kg)**
10 Box Jumps (24?/20?)

**Since there are only 2x 32kg bells mod will be 15x 24/16kg swings (if we run out)

Rest EXACTLY 5 minutes (running clock)



AMRAP in 5min. of:
100 Wallball (20/14)
1000 Double Unders


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