20150113 TUESDAY

Today’s WOD


Snatch Prep 1
3 Rounds NFT
2-3 Arm Bar
10x Dislocates + OHS
10x Wall Angels
10x Duck Walks
10x Tall KB Swing



10 minutes tech and build some weight
BRx will be 3 reps and take 17min to build / practice (ignore clock)
Rx: EMOM x7 min
5 Power Snatches. Start at 50% and try to add weight each round.

Power Snatch
5 x 5 : 50%+



Outlaw 141229
AMRAP 15 min
15x Burpees
20x wallballs, 20/14
Rest 1 min between rounds
10x Burpees
15x Wallballs
Rest 1 min



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