210709 - FYF

QOTD - Weekend plans?

WARM UP - 4 Rounds
16 DU or Singles
4 Squats
4 Lunges
4 Push Ups
4 Sit Ups

MOBILIZE - 5 Minutes FREE MOBIlity

COACH PREP - Review each movement in order and perform 4

WOD - 30 min GOAL / 35 min CAP
Memorial Workout for “JOHN LEWIS”
This memorial workout is dedicated to Congressman John Lewis, a member of the US House of Representatives and a Civil Rights activist, who died on July 17, 2020, from pancreatic cancer.

Born on February 21, 1940, Lewis was one of the “Big Six” leaders of groups who organized the 1963 March on Washington. He fulfilled many key roles in the civil rights movement and its actions to end legalized racial segregation in the United States.

In 1965, Lewis led the first of three Selma to Montgomery marches across the Edmund Pettus Bridge. In an incident that became known as Bloody Sunday, state troopers and police then attacked the marchers, including Lewis.

The workout was designed and submitted by Coach Antoine Butler @aebsr.

According to Coach Butler, the rep scheme signifies:
– 2-21-40 reps for Lewis’ birthday
– 80 Lunges for Route 80 where he helped lead 600 marchers to the Edmund Pettus Bridge. The march and their subsequent attack by Sheriffs was a turning point and led to the Voting Rights Act of 1965.
– 7-17-20 reps for the day when Lewis passed away
– 80 Box Step-Ups for the 80 years Lewis lived and a nod to his march

(A: Competitor) / (B: Performance)
HERO WOD - “John Lewis”
FOR TIME
2 Rounds
21 Push Ups
40 Sit Ups

then…

80 Single Arm Overhead Lunges 50/35

then…

7 Rounds
17 Air Squats
20 Double Unders

then…

80 Box Step Ups 50/35

(C: Fitness) 
HERO WOD - “John Lewis”
FOR TIME
2 Rounds
21 Knee Push Ups
40 Sit Ups
80 Single Arm Overhead Lunges 35/25
7 Rounds
17 Air Squats
40 Single Unders
80 Box Step Ups 35/25