crossfit gyms WOD:

“heavy cindy”
5 deadhang pull-ups
10 handstand push-ups
15 front squat (boys 65lbs, girls 45lbs)

as many rounds as possible in 20 minutes.

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mainsite WOD:

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps