170418 - CrossFit - Benchmark "Fran", 5/3/1

Valerie and her partner Cindy getting some air during the partner warm-up!

Deadlift
10 @ EB
5 @ 75%
3 @ 85%
1+ @ 95%

WOD
Pick a goal for Fran:
Speed/Scaling
21-15-9
Thrusters 75/55
Banded pull-ups

RX/PR
21-15-9
Thrusters 95/65
Pull-ups

Heavy
21-15-9
Thrusters 135/95
Weighted pull-ups 35/20

Strict
21-15-9
Front squat, pause, press 95/65
Strict pull-ups