I know a lot of you are nervous about this Open WOD but here is how I am looking at it.  First, they clumped a bunch of tough skilled movements in one WOD, so you wont see them again.  Second, if you don’t have a Ring MU who cares.  Come in hit the DU and OHS then DU RX then go scaled for the rest of the WOD.  You will get a great workout and your score will be 220 which will be the same as a whole lot of people out there.  Then off to next week.  If this is the one WOD you can’t do RX then 1 out of 5 is pretty damn good.  Pretty small showing tonight so I expect a big showing Sat.  Big shout out to Coach Leanne hitting her goal of all 12 ring MU tonight!  From zero Ring MU to 12 in a WOD in a year is pretty damn cool!

A) 3 Min Assault/Row

Every :20 for 3 min

Sit-ups

Light OH Walking Lunge

Push-up

1 Min Jog

B) Every 1:30 x 8 Sets

Push Jerk+Split Jerk

“Fitness”

10 Min EMOM

1st-7 Dumbell Push Press with 2 sec pause on top

2nd-15-20 fast box step ups 24/20

C)  “The Sour Patch Kid”

7 Min to Complete

55/44 Row Cal

21 Wallball 20/14

AMRAP Toes 2 Bar

Rest 3 Min

7 min to Complete

48/34 Cal Assault Cal

21 Kettle Swings 53/35

AMRAP Burpee’s to 6″