Pic courtesy of kvue.com
Today, we honor the memory of Dr. Martin Luther King Jr. Besides spending some well-deserved time with your friends and family, take today to make some kind of difference in someone’s life.
With the gym either closed or on holiday hours, today’s WOD can be done either in the gym or at the track.
10 Spider-man Lunge
10 Push Up 2 Downward Dog
10 Thoracic High Fives
10 Hollow Rocks
On Pull Up bar: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups
“20 pieces of Angie”
20 Rounds of:
5 Air Squats
Video courtesy of CrossFit HQ. Some good efficiency tips on pull ups. Today will be an interesting spin on a classic benchmark, “Angie”. Normally, “Angie” is done finishing all 100 reps of one movement before going to the next one. Today, see if breaking them into 5-rep chunks allows you to finish this WOD faster. While the breaking up of reps and constantly switching movements will keep you from hitting movement fatigue, make sure you don’t take too long to transition from one movement to the next.
Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row
Push up -> go to knees on the up