“Martin Luther King”

2 Rounds for Time *40 minute cap*

19 Wall Ball Shots (20/14 lb)(30/20+)

29 Pull-Ups(C2B+)

39 Calorie Row(AAB+)

19 Man Makers (2 x 25/20 lb dumbbells)(40/30+)

68 WB Sit-Ups (Toes to rings+)

WOD Brief:

MLK hero wod to start off the week! This one is a doozy as well, but a fun doozy nonetheless. “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 movements 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.”

Box brief:

Birthday bash wods January 22 @ 5:30pm!

NO 5am class on MLK Day-January 21

New hoodies/t-shirts are in stock-get one before they run out!

REFERRAL PROGRAM-Click herefor more information…bring friends and get free things!

Check in challenge continues! Check in to class and whoever checks in the most will win awesome swag, gift cards and more!

Able to donate and help build a hospital??  Please donate to help us build a hospital in Rwanda – here is the link

Rwanda fundraiser shirts are in…please pick them up next time you come to class!

Highlight videos and training videos – we have been sharing them, if you have any fun ones you capture – please tag @CrossFitNBK and or send to Jimmy/Sarah. We’ll cross-post it with you.

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