Warm up and Mobility
For Time (with a Partner)
Buy-In:
15 Burpees Over Partner or Bar
Then, 2 Rounds of:
19 Snatches (95/65 lb)
29 calorie SkiErg
Then, 2 Rounds of:
19 Thrusters (95/65 lb)
55 calorie Rogue Assault Bike
Then, 2 Rounds of:
19 Clean-and-Jerks (135/95 lb)
63 calorie Row
Then, 2 Rounds of:
19 Deadlifts (135/95 lb)
86 Double-Unders
Finally, 2 Rounds of:
35 Push-Ups
39 Sit-Ups
ABOUT THE WOD
Background: This “MLK” Tribute/Memorial WOD is dedicated to Dr. Martin Luther King, Jr. who became a prominent leader of the Civil Rights Movement in the United States. He was assassinated on April 4, 1968. His birthday (January 15, 1929) is celebrated as a national holiday in the US, on the third Monday of January.
The significance of the rep scheme in this workout is as follows:
– 15 burpees for being 15 years old when he started college
– 19 snatches and 29 calorie ski erg for the year 1929 when he was born
– 19 thrusters and 55 calorie assault air bike for the year 1955 when the Montgomery bus boycott happened
– 19 clean-and-jerks and 63 calorie row for the year 1963 when he gave his ‘I Have a Dream speech
– 19 deadlifts and 86 double-unders for the year 1986 when the first MLK Day was celebrated
– 35 push-ups for winning the Nobel prize at the age of 35
– 39 sit-ups for his assassination at the age of 39 on April 4, 1968
WOD was first posted by Main Gate CrossFit