WOD Fri May 1

Body Break

Double-Under Warm-up & Practice

Strength

Open Prep

EMOM x 10:
2 Pause Back Squats - 3s at Parallel

Done at 65% of 1RM Back Squat

Home Gym/Living Room

EMOM x 10:
4 Dumbbell Tempo Step-Ups / Single-Leg Deadlifts (2/side) @ 2220

Work

Open Prep

“Alone Together”

On the 4:00 x 6 Rounds:
6 Burpee Box Jumps 24”/20"
9 Kettlebell Swings 32/24
12/9 Calorie Bike

Home Gym

“Round-a-Bout”

For Time:
50 Single Arm Alternating Dumbbell Squat Cleans
100 Double Unders
50 Hand Release Push-ups
100 Double Unders
50 Single Arm Alternating Dumbbell Squat Cleans

Living Room

For Time:
50 Odd Object Squat Cleans
50 Over and Back Dumbbell Hops
50 Hand Release Push-ups
50 Over and Back Dumbbell Hops
50 Odd Object Squat Cleans