Today we remember Martin Luther King, Jr. Let us all take a moment to remember what he accomplished, all through non-violent protest, to make America a better place for ALL citizens.

Please note: We are running our regular schedule.

I. Warm-up

Coach’s choice!
This month we are letting our coaches get creative and come up with their own warm-ups for their classes. We all come from different backgrounds and this gives them a chance to apply what they’ve learned and add their own flavor to our programming.

II. Lifting

Back squats
5 x 8 @ 65%

III. WOD

Open WOD 15.5!
27-21-15-9 reps for time of:
• Row (calories)
• Thrusters 95/65#

This is a redo of Open WOD 15.5. For the Southern California Region the top male time was 5:30 by Rasmus Wisbech Andersen, and the top female time was 6:47 Rebecca Delaney. The top overall time in the world was 5:19 by Mathew Fraser and Simon Paquette.

IV. Optional

EMOM HSPU

Choose one of the following:

A. EMOM 5
9 HSPU

B. EMOM 6
7 HSPU

C. EMOM 9
5 HSPU

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