VOD
Act justly. Love mercy. Walk humbly with your God.
Micah 6:8
WOD
ROPE-A-DOPE
Teams of 3:
AMRAP 25:
90/60 Calorie Assault Bike
60 Alternating Dumbbell Snatches (70/50)
300 Double Unders
15 Rope Climbs
*Movement Substitutions
Reduce Reps
Seated Rope Pulls (2:1 Ratio)
1/2 Rope Climbs (2:1 Ratio)
Pull-ups (5:1 Ratio)
Ring Rows (5:1 Ratio)
Single Unders