- 40 ring muscle ups
- 80 calorie row
- 120 wall balls (20/14# to 10/9′)
Complete the movements in any order. 20 minute time cap.
WOD Notes: For anyone not registered for the Open, the sub for ring muscle ups will be 80 pull ups. (For those in the Open, the official scale is 40 pull ups and 14/10# wall balls.) You can break up the reps any way you want! One suggestion would be:
- 8 rounds of: 5 MU (10 PU), 10 calorie row, and 15 wall balls, or
- 5 rounds of: 4 MU (16 PU), 16 cal row, 4 MU, 24 wall balls.
If you are officially registered for the Open, be sure to check out the workout description and scales HERE. One standard worth noting is the rower must be reset to “0” before each rowing interval.
Schedule Notes: We’ll have regular classes at 5:15am, 6:15am, 9:30am, and 4:00pm. Starting at 5:00pm we’ll transition to “Friday Nights Lights,” where we’ll run heats of the WOD every 25-30 minutes. During FNL there is no coach-led warm up or instruction, so we encourage newer athletes to attend one of the coached classes if possible. Remember, you do not need to be registered for the Open to come do the workout!
Open Celebration: After the final heat, we’ll celebrate the end of the 2020 Open with a “stink and drink” at ICA! We’ve ordered up 10 lbs of hot wings; please stick around and help us eat them!!! BYO adult beverages and any food/snacks to share.
Headliner Heat: The headliner heat will kick off around 6:00pm and will feature some of our kick-ass 55+ age group athletes: Erik, Jeff, John C. If anyone else wants to join in we can take a few athletes from other age groups!