11/24/14 - "Fran" (benchmark)

• A. Front Squat 3-3-3-3-3
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• B. Fran 21-15-9 (10 minute cap)
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• Thrusters (95/65)
• Pullups
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• rest 5 min
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• C. 30 C2B pullups or work on kipping progression if you have 5 straight strict pullups. If not do 30 strict pullups band assisted