Martin Luther King Jr. Hero WOD

Dynamic Warm-up

Strength/Speed: Deadlift, pause at top of the deadlift then hips back into a hang squat clean
(Percentages are based on your 1RM Deadlift)
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“Martin Luther King, Jr.” (Molon Labe CrossFit version)

For time:
2 Rounds of:
-19 Wallball shots @20/14 (9’ & 10’)
-29 Strict pull-ups (RX+ hold wallball between feet)

-39 Calorie Row (AirDyne RX+) Directly into 39 Lateral skiers over the back of the rower. AirDyne folks lateral skiers over wallball.

-19 Man makers (RX+ @25/20/15)
-68 Toes to rings (RX+ Hips to rings)

*34 Minute time cap

Some information about the WOD and number significance.
The first 2 numbered movements are the year Dr. King was born: 1929
The 3rd/4th combined movement are how old Dr. King was when he was assassinated. The final 2 numbers are the year of his death: 1968.
The time cap was the age Dr. King was when he gave his historic “I Have A Dream” speech.

Martin Luther King, Jr. was an American Baptist minister, activist, humanitarian, and leader in the African-American Civil Rights Movement.

Born: January 15, 1929, Atlanta, GA
Assassinated: April 4, 1968, Memphis, TN

“The ultimate measure of a man is not where he stands in moments of comfort and convenience, but where he stands at times of challenge and controversy.”

“Faith is taking the first step even when you don’t see the whole staircase.
Our lives begin to end the day we become silent about things that matter.”


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