VOD
So we say with confidence, “The Lord is my helper; I will not be afraid. What can mere mortals do to me?”
Hebrews 13:6
WOD
BIRD BOX
In Teams of 3
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row
*Movement Substitutions
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (1:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)