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Conditioning:
“MLK Day”
63 Cleans (95/63)
64 Wall ball shots (20/14)@(10/9′)
64 Pull-ups
65 Kettlebell swings (53/35)
68 Front squats (95/63)
For time
(35:00 cap)
Compare to Monday, 15 January 2024
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 is as follows: cleans represents the year, 1963, when MLK delivered his famous “I have a dream” speech. The number of wall ball shots represents the year when King won the 1964 Nobel Peace Prize. 1964 is also the year the landmark civil rights voting act passed in the US. In 1965 King delivered his “How long, not long” speech at the Selma to Montgomery marches. Finally, the front squats represent the year, 1968, when he was assassinated.
Post results and experiences to comments
Did not finish. 309…
Happy with it considering it’s my second day back after a month gone. Probably should have done 60# on the squats instead of 63#
31:50. 85# on the bar and ring rows because of my shoulder.
That was about max weight I could do and finish.
27:56
Did not do PUs RX
25:35 Rx (0:59 PR)
Rough WOD! True memorial WOD!
Breakdown plan:
Cleans: 13-10-10-10-6/4-6/4
WBS: 24-13-13-14
PLU: 10-8-8-6-8-8-8-8
KBS: 15-12-11-11-11-8
Plan worked pretty good. Next time rest less between sets and movements.
29:12 Rx
Stuck with my plan. Those squats were misery.
22:14 Rx. Not a PR but in the 90% of my PR so I’m happy with that.
30:45? Can’t remember the min
Random sets of things, used 10lb wall-ball