Juneteenth WOD

Juneteenth WOD!

Buy-In: 1964m Row

4 Rounds of:

  • 7 Power Cleans (85/115)
  • 2 Power Snatches (85/115)
  • 6 Lateral Bar Burpeese
  • 19 Jumping Lunges

    Cash Out: 1865m Row

    *Break meters up however you need on the rowers between you and your partner.
    *For the 4 rounds, partner 1 will start with 7 power cleans while partner 2 rests, then partner 2 will do 7 power cleans while partner 1 rests, then partner 1 does 2 power snatches while partner 2 rests, then partner 2 does 2 power snatches while partner 1 rests, etc. 

    Follow this format for the entire 4 rounds and then finish with the 1865m cash out split between you and your partner however you like.

The workout for today is our variation of the Juneteenth WOD.  

7/2-1964=July 2nd, 1964 is a significant day in history as the Civil Rights Act of 1964 was passed on this day. 

The act prohibits discrimination in public places, which includes discrimination and segregation in schools, restaurants, libraries, and all public entities. The Civil Rights Act also prohibits employment discrimination.  The act specifically states that there should be no discrimination based on race, color, sex, religion, or national origin.  While it is important to know that these acts of discrimination are illegal, it is also important to know that we should never discriminate for any reason.  The Civil Rights Act is meant to protect everyone, but was very significant for African Americans as it aimed to ban inequality, and gave African American’s equal voting rights moving forward. 

6/19-1865=June 19th, 1865, The day that slavery was abolished.

Juneteenth is the day slavery was abolished which dates to June 19th, 1865.  Today we will use the Juneteenth WOD to raise awareness, and to pay respect, to Black History and its significance.  Remember that today is the passing of the 1964 Civil Rights Act, and that act continues to hold its law.

Stimulus Goal:

Why Do This Workout? Work together with the community to make us all better people.

Duration and Feel: Between 25-30 minutes.

BB Weight: Should feel moderate. The cleans and snatches should be slightly challenging but very doable. 

Specific warm-up focus: Snatch movement prep

Scaling Options: Lighter weight on BB.


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