Pre WOD for Quality: 3 x 15 Dumbbell Inverted Cross
70 Hip Extensions
70 Hand Release Pushups
15 C&J 135#/95#
50 Hip Extensions
50 Hand Release Pushups (Women Knee Hand Release Pushups)
15 C&J 95#/65#
This a good WOD forÂ comparison andÂ most people will fit into these two levels. Try to just pick one, and not scale the weights at odd numbers. If you can’t do the C&J at 135#/95# then do the scaled WOD.