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***WOD’s can be scaled for athletes of all abilities***

Main – WOD – (Be)tter

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Metcon (Time)

200-150-100-50 Double unders
100-75-50-15 Air Squats

Fitness

Push Jerk (5×5 Across )

Build up to a heavy set of 5 Push Jerks and then remain at this weight for another 4 sets.

Sport

Squat Snatch (Work up to a heavy 3 position Snatch)

Position 1: Pockets
Position 2: Above knees
Position 3: Below knees