Warm-Up
Coach’s choice
WOD prep
Prep the movements
WOD
MLK Jr. Tribute/Memorial WOD
Teams of 2 Divide the reps however you like.
3 Rounds for time
19 KB Goblet squats
29 KB swings
39 calorie row
19 Burpees over the rower
68 Ab-mat sit-ups
Time Cap: 34 minutes
*This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.
The first 2 numbered movements are the year Dr. King was born: 1929. The 39 calorie row is how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. Finally, the 34 minute time cap was the age Dr. King was when he gave his historic “I Have A Dream” speech.
Post WOD:
Game or Foam roll for 5 minutes.
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