martin-luther-king-jr

“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”.  -Dr. Martin Luther King J.R.

Strength:
Strict Press
*use 90% of your 1RM to determine working set loads
5 reps @ 65%
5 reps @ 75%
5+ reps @ 85%
*Make certain to record your loads and reps for each set. If you complete more than 10 reps during the 5+ set then add 10% to your work next week!
*Accessory Work: 3×10 Strict Pull Ups.
WOD:

Level 3 Advanced:
21,15 and 9 of:
Toes to Bar
Wall Ball (20/14)
*1 Rope climb on the odd Minutes (1,3,5,7…)
Level 2 Intermediate:
21,15 and 9 of:
Knees 2 Elbows
Wall Ball (20/14)
3 Rope Stands on the odd Minutes
Level 1 Beginner:
21,15 and 9 of:
Sit Ups
Wall Balls(14/12)