Saturday, July 2

“Love is the only way.” - Martin Luther King, Jr.

MLK - Excerpt from “Loving Your Enemies” Sermon - 11/17/57 - Dexter Avenue Baptist Church, Montgomery, AL

Rebuild 8:30a - Community WOD 9:30a

Rebuild

For Quality:

10-9-8-7-6-5-4-3-2-1
KB Rack Cyclist 20kg/12kg
Gorilla Row 20kg/12kg
KB Rack Carry 20m each round 20kg/12kg

4 RFQ

1. Box Elevated Pistol Squats (plate loaded or bodyweight or assisted) - 4 reps/leg 31X1 Tempo
   rest 45sec

2. Banded or Cable Face Pulls - 10-12reps 30X1 Tempo
   rest 45sec

3. Tall Kneeling KB Horn Bicep Curls x 12-15 reps 20X0 Tempo rest 45 sec and back to 1

Community WOD

Teams of 2 – AMRAP 30

Row, 2000 m

Run, 1600 m (done via 8 post runs)

120 Single Arm Dumbbell Thrusters, pick load

80 DB Box Step-Ups

40 Ring Dips (Bar/Box/Bench Dips)

20 Wall Walks (Pike Push-Ups or Push-Ups)

Athlete Instructions

Instructions

Throughout this workout, only one partner will be working at a time. For the row, switch every 500 m, and for the run, switch after each post run. Partition the rest of the repetitions however you deem best.