WORK CAPACITY:
“Gilbert Baker”
For Time:
6 Minute Hang Hold
Each time you drop from the bar, perform:
1st Drop:
800 meter Run
20 Burpee Box Jumps (24/20)
2st Drop:
600 meter Run
20 Burpee Box Jumps (24/20)
3st Drop:
400 meter Run
20 Burpee Box Jumps (24/20)
4th Drop:
200 meter Run
20 Burpee Box Jumps (24/20)
With a running clock, hang from a pull-up bar with your feet completely off the ground until you accumulate 6 total minutes hanging. If you drop from the bar, perform the required run and burpee box jumps, then return to the hang hold position. The clock does not stop. Keep track of cumulative hold time.
This Memorial workout from OUTAthletics @out.athletics(formerly OUTWOD) is dedicated to Gilbert Baker, an American artist, LGBTQ rights activist, and creator of the rainbow flag. The 6 minutes in the workout represent the 6 colors of the Pride Flag most widely distributed, even though the original flag has 8.
Baker set to work in 1978 to design the symbol for the gay liberation movement. He wanted it to be beautiful, unique, and to speak for itself as representative of the LGBTQ community. The very first pride flag was comprised of eight colorful stripes representing diversity: hot pink (sexuality), red (life), orange (healing), yellow (sun), green (nature), blue (art), indigo (harmony), and violet (human spirit).
