Be sure to do your ten minutes of pre-class dynamic flexibility work. Seriously. 1. Work your way through all ten stations of the WOD, doing reps of each exercise to complete your warm-up.

2. "Chuck Norris" For time: 50 Box jumps 24/20" 50 Jumping pull-ups 50 Kettlebell swings (35/25lbs) 50 Walking lunges 50 Toes-to-bar 50 Push press 45/33lbs 50 Good mornings 45/33lbs 50 Wallballs 20/14lbs 50 Burpees 50 Double-unders

LIII: as rx’d. Cut-off is 30:00.

LII: As follows: AMRAP 3:00 Box jumps 24/20″. If you get to 50 before time expires, move on to… AMRAP 3:00 Jumping pull-ups. If you get to 50 before time expires, move on to… AMRAP 3:00 Kettlebell swings (35/25lbs). If you get to 50 before time expires, move on to… AMRAP 3:00 Walking lunges. If you get to 50 before time expires, move on to… AMRAP 3:00 Knees-to-elbows. If you get to 50 before time expires, move on to… AMRAP 3:00 Push press 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Good mornings 45/33lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Wallballs 20/14lbs. If you get to 50 before time expires, move on to… AMRAP 3:00 Burpees. If you get to 50 before time expires, move on to… AMRAP 3:00 Double-unders. If you get to 50 before time expires, you’re done.

Record reps accomplished per AMRAP. Try to stay ahead of the clock, building up a buffer so that you’ll have sufficient time for the wallballs and burpees.

LI: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets. Assistant instructor will explain each movement in turn.

3. With time remaining, September mobilizations. Have fun!