January 28, 2017
Team WOD – “Mullins”
Teams of 3 complete each of the following sections.
A. 10 minute AMRAP
9 Handstand Push ups or 3 Wall Climbs
40ft Sled Pull (start at 70lb/50lb) – this is 1 plate + sled
*Each team member will complete the Handstand Push ups or the Wall Climbs and then Pull the Sled 40ft. Athletes will work in a follow-the-leader format. You cannot pass the person in front of you. After each person has completed a full round, add weight to the Sled. Men add 45lb, Women add 25lb.
3:00 Transition
B. 10 minute AMRAP
35 Hang Cleans (135lb/95lb)
50 GHD Sit ups
35 Shoulder to Overhead (135lb/95lb)
50 Toes-to-Bar
35 Thrusters (135lb/95lb)
*Athletes can partition reps as needed.
3:00 Transition
C. 10 minute AMRAP
30 Double Unders
10 Power Snatches (75lb/55lb)
*Athletes will rotate exercises: Athlete 1 does Double Unders, Athlete 2 does Power Snatches, Athlete 3 Rest, then rotate. Athlete 3 does Double Unders, Athlete 1 does Power Snatches, Athlete 2 Rest. Repeat this pattern for the 10 minutes.
Happy Birthday to CrossFit Member, and a true Class Motivator, Rita Mullins.
