FRI 4/24/26 WOD

Warm Up - :30 single-unders - :30 good mornings - :30 single-unders - :30 pike shoulder taps - :30 single-single-double-under - :30 air squats - :30 single-single-double-under - :30 plank burpees - :30 double-unders - :30 jumping air squats - :30 double-unders - :30 burpees - 1:00 max double-unders – DBL DB:  Deadlift:  8-6 (light weight) – Hang Pwr Cln:  5 hang DB dip + shrugs – 5 hang DB power pulls – 5 hang DB power cleans – Push jerk:  5 DB shoulder press – 5 DB push presses – 5 DB push jerks - 2 sets:  10 double-unders - 6 dumbbell deadlifts - 4 dumbbell hang power cleans - 2 dumbbell push jerks – Use workout load and variations –

WOD
100 double-unders L2-60 double unders / attempts L1-100 single unders
60 DB deadlifts L3-70/50# L2-50/35# L1-25/10#
100 double-unders L2-60 double unders / attempts L1-100 single unders
45 DB hang power cleans L3-70/50# L2-50/35# L1-25/10#
100 double-unders L2-60 double unders / attempts L1-100 single unders
30 DB push jerks L3-70/50# L2-50/35# L1-25/10#
– Use two dumbbells.

For time (20 min Cap)

Post WOD - 1:00 foamroll calves - 1:00 foamroll hamstrings - 1:00 foamroll quads - 1:00 foamroll lats