January 2011 PainStorm WOD: “I Have a Dream”

This WOD is in honor of Dr. Martin Luther King. His leadership, vision, and courage opened our eyes to show us man’s inhumanity to his fellow-man. Our nation honors Dr. King annually through a federal holiday designated to be observed during the third Monday of January. His “I Have a Dream” speech may be viewed here: http://www.usconstitution.net/dream.html

The WOD is designed into two types: one for the Firebreather and the other for the average crossfitter training to reach that level. You should not do the firebreather type unless you have been crossfitting consistently for at least six months.

The WOD should be performed No Earlier Than January 12, 2011 and No Later Than January 17, 2011.

Proper stretching and warm-up is required prior to and after the WOD. Self Myofascial Release (SMR) massage is highly recommended before and after the WOD.

WOD: “I Have a Dream”

A) Firebreather (“RX”)

For Time:

20 deadlifts (175/145)

25 toes to bar

20 thrusters (105/75)

25 pull-ups

20 back squats (175/145)

25 burpees

20 hang cleans (105/75)

25 ball slams (20/14); view this for proper technique: http://www.youtube.com/watch?v=pc7cOUOGj6w

B) Scaled (“SX”)

For Time:

15 deadlifts (155/135)

20 toes to bar

15 thrusters (95/65)

20 pull-ups

15 back squats (155/135)

20 burpees

15 hang cleans (95/65)

20 ball slams (14/10); view this for proper technique: http://www.youtube.com/watch?v=pc7cOUOGj6w


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