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Sunday, April 29th Crossfit Workout of the Day

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Warm Up

7 minutes:
8 scap pull ups
8 DB snatch + overhead lunge (4/arm)
8 Turkish sit ups
8 PVC overhead squats
8 burpees

Calf/ankle mobility

WOD

For time, using a single dumbbell:
10 weighted pull ups
40 overhead lunges
10 weighted pull ups
30 snatches, alternating
10 weighted pull ups
20 overhead squats, 10/arm
10 weighted pull ups
10 Turkish get-ups, 5/arm
10 weighted pull ups

RX weights
Men: 50#
Women: 35#

Gymnastics

5×3 deficit handstand push ups