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Friday “Franrap” 2-05-16

4
Feb

Friday “Franrap” 2-05-16

VOD

“Behold, my servant whom I have chosen, my beloved with whom my soul is well pleased. I will put my Spirit upon him, and he will proclaim justice to the Gentiles. He will not quarrel or cry aloud, nor will anyone hear his voice in the streets; a bruised reed he will not break, and a smoldering wick he will not quench, until he brings justice to victory; and in his name the Gentiles will hope.”

Matthew 12: 18-21

Comp Strength

TRIPLE JUMP
Standing Triple Jump Test:
3 attempts for Max DistanceBoth feet jump onto non-dominant leg, onto dominant leg, land

Machine Strength

FRONT SQUAT
15-20 minutes
Sets of 5 Reps @ Light-Moderate
For Position (Chest Tall, Knees Out, Weight in Heels)

WOD

“FRANRAP”
AMRAP 7
3-6-9-12……reps ofThrusters (65/95)
C2B Pull-ups/Pull-ups/Jumping/Ring Rows

Cash out

SIT-UP TEST
2 min on
1 min off
1 min on
30 sec off
30 sec on
10 sec off
10 sec on