Friday (Test Day 5 “Fran”) 12-4-15

VOD

I, yes I, am the Lord, and there is no other Savior. First I predicted your rescue, then I saved you and proclaimed it to the world. No foreign god has ever done this. You are witnesses that I am the only God,” says the Lord.

– Isaiah 43:11-12 NLT

Strength

1. Max Rep Handstand Push Up

OR

Dumbell Strict Press (choose weight)

2. Max Rep Pull Ups (any style)…banded/kipping/butterfly

OR

Ring rows

WOD

“Fran”

21-15-9

– Thrusters
– Pull Ups

Cashout

100 Ab mat sit ups for time

Slitcember