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.

Warmup:

400M jog

10 Spider-man Lunge

10 Push Up 2 Downward Dog

10 Squat2Stand

10 Thoracic High Fives

10 Scorpions

10 Hollow Rocks

On Pull Up bar: Perform 5 reps of: Scap Pull Ups, Kip Swings, Strict Pull ups, Kipping or butterfly pull ups

WOD:

“20 pieces of Angie”

20 Rounds of:

5 Pull-ups

5 Pushups

5 Sit-ups

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.

Scaling Options:

Pull Ups -> Buddha Pull ups -> Ring Rows -> Table Row

Push up -> go to knees on the up

Cool Down:

Kneeling Lat Stretch – 1 Min per side

 

Cobra pose – 2 min