1.16.23 Workout of the Day

Box Brief
We will be operating on a full schedule today. Our annual MLK Tribute workout will be held the Interval side & our Mayhem Program will be held on the Barbell side.

Week 3 Nutritional Challenge:
Drink half your bodyweight in ounces of water. Challenge starts Monday & lasts through Friday. Please write name on the whiteboard in gym lobby to participate.

Birthday(s)
Happy Birthday Brent W & Jon M.

Barbell
Strength
Back Squat
5x6 building

Conditioning
For Time
21-15-9
Power Clean (115/80)
Bar-facing burpees

Midline
4x8 Barbell Good Mornings, building.
-After every set perform :30 second weighted plank on forearms.-

Interval
MLK Jr. Tribute/Memorial WOD
3 rounds for time
19 Double DB front squat (50/35’s)
29 single DB Devils press
39 calorie row
19 KBS (53/35)
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. The 39 calorie machine is how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968.