Regardless of your beliefs, there is no denial that MLK was a very
strong spirit in our world. It is that spirit that I often think about when I
am tired, worn out, and ready to quit. Use that drive to push you through this
workout:
Foam Roll Quads, IT bands, Glutes, and Hamstrings
Strength: (15 minutes)
Max pushups in 1 minute - Record in Max Book and top Scores go up on Leader board
Then Pick 1 of the following
Back Squat - 3 sets of 10@70%
Block (or hang)
Snatch (knee) - 2 sets of 3@70%, 3 sets of 3@75%
Snatch Pull on 25 pound plate Riser - 2 sets of 3@90%, 2 sets of 3@95%
Snatch
Balance + Overhead Squat - 2 sets of 1+2@65% (of OHS), 2 sets of 1+2@70%
MLK Partner WOD:
63 Power Cleans (95/65) — 1963
“I have a dream” speech was delivered
64 Med ball Situps (20/15) — 1964 Civil Rights Act was passed
64 SDHP (95/65) — 1964 Nobel Peace Price was won
65 Slam Balls (20/15) — 1965 Voting Rights Act was
68 Front Squats (95/65) — 1968
Assassinated
*200 Meter run after each movement - 1 partner runs 100, then the other runs 100
**
OT:
500 Meter Row
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