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. "Team Chuck Norris" For time: 100 Box jumps 24/20" 100 Jumping pull-ups 100 Kettlebell swings (35/25lbs) 100 Walking lunges 100 Knees-to-elbows 100 Push press 45/35lbs 100 Back extensions 100 Wallballs 20/14lbs 100 Burpees 100 Double-unders
Level III: as rx'd.
Level II: To scale the volume appropriately, AMRAP in 4 minutes the box jumps, round to the nearest 5, and do that many reps of everything else. Have fun!
Level I: 3 x 10 of each movement (stopping with wall balls), with 30sec rest between sets. Assistant instructor will explain each movement in turn.