1.Be honest. No rep your no reps. Though the score’s on the board, you’re really only competing against yourself.
2.Give your best every day, and know that your best will change from day to day.
3.Don’t be an ass.
4.Motivate your fellow athlete. Everyone needs help sometimes.
5.Be social. Introduce yourself to the newbie. Make a new friend.
6.Check your ego at the door (and scale when necessary, the wod is usually harder than it looks).
7.Work on your weaknesses; skills need your undivided attention.
8.Be patient with your progress, some things take time.
10.Put your equipment away (where you found it). No, the 8kg kettlebell doesn’t go with the 32kg kettlebells.
11.Eat right, whatever that means to you. Spend the money and the time getting it right.
12.Don’t avoid WODs because you don’t like them. Most of the time, that’s exactly what you need.
WOD: Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30/24 in.
225/155-lb. cleans, 3 reps
Post WOD mobility: Cow face pose, 2 minutes each; Active bilateral hamstring stretch, 2 minutes each; chicken wing dowel stretch, 1 minute each