CrossFit Sudbury – 09112017 – I got turned into a cow… can I go home?

Hey Folks!

So your legs are tired, but your arms and pecs are lookin’ sexy!  Maybe you even like to rock some of those shorter shorts and let the quads breathe in the world (and the people around you).  It’s appreciated.

Coaches Notes:

Skill work!  If you’re really good at rope climbs, try to do them legless.  If you’re really good at legless, try doing an L-sit rope climb.  If you’re not as good, spend some time work on the different wrap options, and then throw in some pull ups/chin ups.  The WOD is going to be like an easier version of DT, except you’re GASSED from the slam balls.  Make an effort to push the pace and don’t forget to use your hook grip!

Skills:

5 Rounds For Quality:

2 Rope Climbs
2 Wall Walks

Rest as needed between sets.

Conditioning – “I got turned into a cow… can I go home?”

5 Rounds for time:
5 Deadlifts (155/103)
3 Hang Power Cleans (155/103)
2 Shoulder to Overhead (155/103)
21 Slam Balls (30/20)