MARTIN LUTHER KING JR B-DAY MLK WOD
WOD (adopted version)
2 Rounds of:
19 Push-Ups
29 Mountain Climbers
Then 2 Rounds of:
19 Kettlebell Swings (35/53)
55 Hollow Rocks
Then, 1 Round of:
19 Goblet Squats (35/53)
63 Mountain Climbers
Then, 1 Round of:
19 Kettlebell Swings (35/53)
86 Air Squats
Finally, 2 Rounds of:
35 Sumo Deadlift High-Pulls (65/95)
39 Dying Bugs
The significance of the rep scheme is as follows: 19 push-ups and 29 burpees for the year 1929, when he was born; 19 swings and 55 hollow rocks for the year 1955, when the Montgomery Bus Boycott happened; 19 goblet squats and 63 mountain climbers for the year 1963, when he gave his “I Have A Dream” speech; 19 swings and 86 air squats for the year 1986, when the first MLK Day was celebrated; 35 sumo deadlifts for winning the nobel prize at the age of 35; and 39 lying toe touches for his assassination at the age of 39 (on April 4, 1968).