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by Mark Nolan

“Martin Luther King, Jr.”

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Molon Labe CrossFit Memorial WOD

5.3K 34
  • 2 Rounds for Time
  • 19 Wall Ball Shots (20/14 lb)
  • 29 Strict Pull-Ups
  • 39 calorie Row
  • 39 Lateral Jumps (over the rower)
  • 19 Man Makers (2x25/20 lb)
  • 68 Toes-Through-Rings
  • Time Cap: 34 minutes

One man maker consists of a dumbbell push-up, two renegade rows (one per arm), and a squat clean thruster.

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namesake photo
Background: 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 3rd/4th combined movement are how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968. Finally, the time cap was the age Dr. King was when he gave his historic “I Have A Dream” speech.

Many WODs have been created in tribute to MLK. This particular one was first posted by Molon Labe CrossFit (Macedonia, OH, USA) as their workout of the day for January 18, 2016.
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