MLK Day

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:

Mobility:

As a group!

Atleast 30 secs on each muscle

Foam Roll Quads, IT bands, Glutes, and Hamstrings

Strength: (15 minutes)

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 Balance + Overhead Squat - 2 sets of 1+2@65% (of OHS), 2 sets of 1+2@70%

MLK Partner WOD:

63 Power Cleans — 1963 “I have a dream” speech was delivered

64 Med ball Situps — 1964 Civil Rights Act was passed

64 SDHP  — 1964 Nobel Peace Price was won

65 Slam Balls (do not slam normal med balls) 20/15 — 1965 Voting Rights Act was

68 Front Squats   — 1968 Assassinated

*all bar work:

level 1-95/65

level 2-115/75

level 3-135/95

*partners can trade off as often as needed / only 1 athlete working at a time.

OT:

2k Row