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Thursday, December 20, 2018

20
Dec

Thursday, December 20, 2018

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

*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