VOD
And the Word became flesh, and dwelt among us, and we saw His glory, glory as of the only begotten from the Father, full of grace and truth.
John 1:14
WOD
SPIN CYCLE
AMRAP 18:
3 Rope Climbs
20/14 Calorie Assault Bike/Row
60 Double Unders
3 Rope Climbs
20/14 Calorie Assault Bike/Row
60 Double Unders
*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)
1 Minute of Practice
90 Single Unders