Workout 1.17.22

Skill Work
3 rounds
Level 1: ring active hang or swings+ring supports
Level 2: ring to hip swings+transition drills
Level 3: 4-6 unbroken ring muscle ups, focusing on catching high
“Martin Luther King Jr”

For Time
Buy-In: 200 meter Farmer’s Walk (2x green/yellow)

Directly into, 4 Rounds of:
19 Hand Release Push-Ups
29 Goblet Squats 1x green/yellow
19 Burpees
68 Double-Unders

Buy-Out: Max Effort Wall Sit

score is wall sit. 

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 Dr. Martin Luther King Jr. Dr King 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.

Many WODs have been created in tribute to MLK. This particular one was designed by Coach Jenna B of The Power House. The original post included an after-class activity to participate in an act of service.

The rep scheme signifies:
– 200 meter Farmer’s Walk and Max Wall Sit for his famous movements in history
-19-29 reps for the year when MLK was born
– 19-68 reps for the year when he died.

*you must start the wall sit within :30 of finishing your last set of double unders for it to count*


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.