Warm up and Mobility

For Time (with a Partner)


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


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