1.20.25 Workout of the Day

Congrats Joel & Savannah!

Box Brief
We will have a regular schedule today for MLK.

Birthday(s)
Happy Birthday Bob Blinds

Barbell
Conditioning
On the every 6:00 x 5
25/20 Calorie Echo Bike or ski
100ft Front Rack Walking Lunge (35/25’s)

Strength (Accessory)
Power Clean
3-3-3-2-2-1-1-1, building

Interval
“MLK Tribute”
3 RFT
19 KB front Squat (53/35)
29 Burpees
39 calorie row
19 KBS
68 sit-ups

Run sub: 600 m

This “Martin Luther King, Jr.” Tribute/Memorial WOD was created for the American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement. Martin was born on January 15, 1929, in Atlanta, GA. After being the most influential civil rights movement advocate, he was assassinated on April 4, 1968, in Memphis, TN.

The first 2 numbered movements are the year Dr. King was born: 1929. 39 cal machine is how old he was when assassinated. The final 2 numbers are the year of his death: 1968.