WARM-UP
1 MIN CARDIO OF CHOICE
INTO
2 x
:30 AIR SQUATS
:30 BRIDGES
:30 BIRDDOGS
4 INCH WORM WALKS WITH PUSH-UP TO PIKE TO :15 HIGH PLANK HOLD
-INTO-
2 x
10 PVC PASS THRUS
10 PVC SCAP ELEVATIONS
INTO
POP OVERHEAD SQUAT
STRENGTH
OVERHEAD SQUATS
4 REPS EVERY 3 MINS FOR 15 MINS (building)
Background: This “MLK Day” 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:
– 63 Cleans: the year he delivered his famous “I have a dream” speech
– 64 Wall Balls: the year King won the Nobel Peace Prize
– 64 Pull-Ups: also the year of the landmark civil rights voting act in the US
– 65 Kettlebell Swings: the year of his “How long, not long” speech at the Selma to Montgomery marches
– 68 Front Squats: the year King was assassinated.
