Warm up:
Warmy+
3×3 of ground to overhead. Take two sets to warm up then start your 3×3. In between sets complete 20 step ups using the bleachers.
Xfit WOD:
Tribute to MLK
For Time:
63 Hang Cleans (85/65) – the year he gave his “I have a dream” speech
64 Wall Balls (20/14) – the year he won the Noble Peace Prize
64 Half Pull-Ups/Nurpees – I just added this for fun
65 Kettlebell Swings (53/35) – the year of civil rights voting in the US
68 Front Squats (85/65) – the year he was assassinated
**rep count is for each partner to complete. Break up reps how you see fit.
Pull up work;
15,10,9,8,8
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